CrossFit WOD, January 13, 2025

CrossFit – Mon, Jan 13

Warm-up
Warm up

3 Rds
30-second Jump Rope
5 Dynamic Squat Stretches
3 Muscle Snatch (empty bar)
3 Hang Power Snatch (empty bar)
3 Overhead Squats (empty bar)
5 Kip Swings

SWOD
Overhead Squat (Weight)

Every 2:00 x 6 set
3 Power Snatches + 3 Overhead Squats

*Moderate-heavy
*Complete Unbroken

WOD
Metcon (Time)

5 Sets:
48 Double Unders
12 Overhead Squats (95/65)
4 Bar Muscle Ups (Or 8 Chest to Bar)
-rest 1:00 between sets-

*Time cap- 14:00

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