CrossFit – Mon, Jan 2

CrossFit Timoro – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

23 Box Jump Overs (24/20″)

23 Power Snatches (95/65#)

23 Overhead Squats (95/65#)

23 Knees-to-Elbows

23 Bike Calories
JANUARY FOCUSA

-OPEN PREPARATION-

January’s focus dives into the CrossFit Games Open.

One Open retest per week, including Workouts 11.4, 17.5, 18.2, and 18.1.

Pre- and post-workout work focuses on the top 10 most programmed Open movements.

Top 10 Most Programmed Open Movements: burpee, toes-to-bar, double-under, thrusters, pull-ups, wall-ball shots, deadlifts, snatches, muscle-ups, rowing.