CrossFit WOD for Friday 1-6-2017


Jan 5, 2017

As before, most people will cap out on the Metcon. Check your previous reps/time before the WOD and try to beat it. Pull Ups will be set to jumping in to them.


2 Sets of 10 reps each, adding light weight for the 2nd Round:

400m Run / Sumo DL / Back Squat / Good Mornings / BR Reverse Lunges / OHS / BO Row


X Band Walks – 10 each direction, 2 sets


  1. Sumo DL, Work up to a 1RM resting 2:00 between sets *Compare to Oct 7 number

METCON: “GI Jane” – For Time 

  • 100 Burpee Pull Ups
  • 12 min cap
  • *Compare to Oct. 10th time

Accessory Work

  • 50-100 Banded Leg Curls
  • 50 BO Supinated Grip Row
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Compliments of Film&Clips

“Efforts and courage are not enough without purpose and direction.”- JFK