A. Snatch + OHS

Every 2 mins for 6 sets; build to a heavy complex

Crossfit.com WOD 1-21-23

5RFT

50 Double Unders

50Ft SA OH Walking Lunge 50/35

Intermediate option:

5RFT

50 Double Unders

50Ft SA OH Walking Lunge 35/25

Beginner option:

5RFT

50 Single Unders

50Ft SA OH Walking Lunge 15/10

MFit

Warmup:

1 min row

Spiderman w/ rot. x5e

Banded GM x10

Banded X walks x10e

Box jump x5

4 rounds:

BB RDL x8-10 reps

rest 0:30

FFE split squat x8-10e

rest 1 min

Conditioning:

21-15-9

Row for cals

KB swings

Box jump

Mobility:

10-12 Jefferson curls

1 min e Pigeon pose