CrossFit WOD, January 30, 2020

Thursday 01302020

Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP:
2-4-6-8-10-…etc.
Dumbbell Front Squats 35# / 20#
Jumping Pull-ups

Add 2 reps each round.
Scale DB weight for strong form at 10+ reps
Metcon (AMRAP – Rounds and Reps)
9 minute window:
50 calorie machine buy-in
-then-
As Many Rounds As Possible of:
15 Air Squats
15 Abmat Sit-ups

Only count squats and sit-ups for your score.
Metcon (AMRAP – Reps)
3 rounds for total Reps – 45 seconds of work/15 seconds to rotate:
Ball Slams 50# / 25#
Wall Climbs
Russian Twists 50# / 25#

Scale weight
No rest between rounds