WEDNESDAY 01/17/24

CFP WOD Updates

Jan 16, 2024

1 min read

Clean Complex

[Every 2:00 x 5 Sets]:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

Set 1: 65%

Set 2: 70%

Set 3: 75%

Set 4: 80%

Set 5: 80+%

*Based on 1RM Clean & Jerk

“McIntosh”

[For time]:

32 Calorie Row

20 Wallballs 20/14 (Rx+: 30/20)

5 Rope Climbs

-Rest 2 minutes-

24 Calorie Bike

20 Box Jumps 30/24

20 CTB (Rx+: 10 Ring Muscle Ups)

-Rest 2 minutes-

20/16 Calorie Row

20 Lateral Burpee Over Rower

30 Pullups (Rx+: 15 Bar Muscle Ups

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