WEDNESDAY CrossFit WOD 1.9.19 – CrossFit Vital
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WEDNESDAY CrossFit WOD 1.9.19

8
Jan

WEDNESDAY CrossFit WOD 1.9.19

STRENGTH
Deadlift (Week 1 of 4)
Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x Max Reps
*In between each set complete 5 strict CHIN ups. Add weight here if you can. Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. kb between your feet works well.

METCON

10-8-6-4-2
Bar Muscle Up
After Each Round:
100′ Farmers Carry + 100′ Front Rack Carry 55/35#
12/10 Cals Bike
RX+ 70/55#

L2
12-10-8-6-4
C2B Pull Ups / Pull Ups





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