Workout of the Day

CrossFit WOD, January 31, 2023

CrossFit – Tue, Jan 31

Warm up
<p>Banded 7s</p><p>hip halo</p><p>burgener warm up clean</p><p> </p><p>6 min</p><p>1 min bike</p><p>10 hang scrap retractions</p><p>5 kip to swing</p><p>5-10 push ups</p>
Clean (1×1 build to a heavy squat clean and push jerk)
<p>10 min to build to a heavy complex</p>
Bench Press (5-3-1-5-3-1 )
<p>5- at 7/10</p><p>3 at 8/10</p><p>1 at 9/10</p><p>5 at 8/10</p><p>3 at 9/10</p><p>1 at 10/10</p>
I knew you were trouble (Time)
<p>4 sets (1 set every 3:30)</p><p>14/11 cal echo bike</p><p>7 BMU</p><p>14/11 Cal bike</p><p>sub 18/14 call on assault</p><p>cap 3:00 min each set</p>