Tuesday 9 January - Workout and Scores - LN CrossFit Lincoln UK

TUESDAY 9 JANUARY

WARM UP
45 seconds work //15 seconds switch
2 rounds
1. Rowing
2. Double dumbell push press
3. Air squats
4. Single unders


SKILL PUSH JERK - 18 mins

L1: Build to a heavy double
L2: Practice tekkers in 2s, increase weights as appropriate.
Focus on FOOTWORK and keeping elbows high.

WOD - PICK A LEVEL
​
L1: In a 4 minute window:
35 double unders
25 wallballs
15 chest to bar
AMRAP Ground to overhead @ 70/50kg
Score = # of GTOH
REST 1 MINUTE
Repeat for 4 rounds.


L2: If you don't think you can finish the skipping, wallballs and pullups in 4 minutes, hit this version.

20 minute AMRAP
35 double unders / 70 single unders
25 wallballs
15 pullups
5 ground to overhead @ 42.5/30kg
No rest, just go!
Score = rounds and reps