WEDNESDAY CrossFit WOD 1.16.19 – CrossFit Vital
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WEDNESDAY CrossFit WOD 1.16.19

15
Jan

WEDNESDAY CrossFit WOD 1.16.19

STRENGTH
Deadlift ( 2 of 4)
Complete warm up sets and then:
70% x 3
80% x 3
90% x Max Reps
*In between each set complete 5 weighted CHIN ups. Trying to find a max effort today on this! Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. plate between your legs works well. If you need to scale, try a band for sets of 6-8 and build that strength up.

METCON
“Jackie”
1K Row
50 Thrusters 45/35
30 Pull Ups

Classic CrossFit WOD!!! Pick someone in the gym and do this beside them and compete with them! This is a really fun fast paced workout…..Kill it!
**DO NOT DROP THE EMPTY BARS**

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