CrossFit WOD, January 30, 2020

by Sean Osborne | Jan 25, 2020 | WOD

200130

Warm-up

Coach Led

Metcon

Back Squat (5-5-5-5-5)

climbing to a heavy set of 5

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15
20 wall balls (20/14)
100′ bear crawl
30 flutter kicks

count each 25′ section of bear crawl as 1 rep (4 reps total for 100′)

Challenge

CrossFitFriday, 6:00 am - 7:00 am
10/12 spaces reserved.6:00 AM CrossFit
CrossFitFriday, 9:00 am - 10:00 am
3/12 spaces reserved.9:00 AM CrossFit
Open GymFriday, 4:00 pm - 5:00 pm
0/12 spaces reserved.Open Gym: 4:00 PM
CrossFitFriday, 5:00 pm - 6:00 pm
0/12 spaces reserved.5:00 PM CrossFit
CrossFitFriday, 6:00 pm - 7:00 pm
2/12 spaces reserved.6:00 PM CrossFit
CrossFitSaturday, 9:00 am - 10:00 am
3/15 spaces reserved.9:00 AM CrossFit
Open GymSaturday, 10:00 am - 11:00 am
1/15 spaces reserved.Open Gym: 10:00 AM
DC CompetitionSunday, 8:00 am - 9:00 am
OpenDC Competition: 8:00 AM
Kim Cam's Sunday FundaySunday, 10:00 am - 11:00 am
OpenKim Cam's Sunday Funday: 10:00 AM
CrossFitMonday, 6:00 am - 7:00 am
0/12 spaces reserved.6:00 AM CrossFit
CrossFitMonday, 9:00 am - 10:00 am
0/12 spaces reserved.9:00 AM CrossFit
Open GymMonday, 4:00 pm - 5:00 pm
0/12 spaces reserved.Open Gym: 4:00 PM
CrossFitMonday, 5:00 pm - 6:00 pm
0/12 spaces reserved.5:00 PM CrossFit
CrossFitMonday, 6:00 pm - 7:00 pm
0/12 spaces reserved.6:00 PM CrossFit