CrossFit WOD, January 15, 2020

01/15/2020

Daily Mindset
"The future belongs to those who prepare for it today." – Malcolm X
Pause Front Squat + Front Squat (Build to heavy complex)
3 second pause on first rep
Four Loko (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats 165/115

score is slowest time

After Party
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk

*Pause 2 Seconds in Dip*




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