WOD

011423

By January 13, 2023 No Comments
Saturday, January 14

WOD

Pre-order your 2023 Open Shirt before January 20th!
We’ll be releasing more info about the 2023 Intramural/Open season soon so stay tuned.
Preorder form:
https://crossfitmva.typeform.com/to/Dy46b3n7

Happy Birthday Cameron Adams!

Warm-Up:
5 Perfect Stretch
10 Bootstrapper
4 Up/Down Dog
10 Lat Pull
3 Deep Squat Complex
10 Box Step Up
2 Strict pull-Up
10 Air Squat
1 Wall Walk-Up
Warm-Up WOD Movements
* 10 Min to Complete*

Partner WOD!

A) Partner 1: 1RM Bella Complex
6 Min Cap

B) 24 Min AMRAP
1 BMU/RMU
3 Burpee Box Jump Over
5 Wallball
*Partners Alternate Rounds*

C) Partner 2: 1RM Bella Complex
6 Min Cap

Bella Complex is:
1 Power Clean
1 Jerk
1 Front Squat
1 Jerk

Mobility:
1:00 Lying Knee Twist
1:00 Twisted Cross

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