CrossFit WOD, January 6, 2020

CrossFit WOD, January 6, 2020


The Josh Special (8 x 1)

20 minutes of work

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From warm up to final heavy, every rep counts. Every time you snatch a weight it counts. If you miss you stay at the same weight until you hit it.

Metcon (Time)
"Heart Thumper"
10 RFT
5 Target Burpees
10 American KB swings (55/35)

15 minute cap. If you don’t finish record reps. Its a tighter cap so adjust KB weight if needed.

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