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CrossFit WOD-Thursday 1/19/23

Warmup x2

5 KB Jefferson curls standing on 45# plate

10scap pulls/10 hang knee raise from ropes

10groiners

10good mornings


Strength-Deadlift 5x5

Try to maintain an RPE of 7 for each set


10mins Rope climb technique

(Work in 5 sets of 5 explosive push-ups during practice/technique time)


Conditioning

100 Cal Bike

*Every 2 minutes starting at 0:00 do 1 rope climb

**Comp athletes do 2 rope climbs every 2:00


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