CrossFit WOD, January 18, 2021

CrossFit Games Open 11.2

Warm-up
Arm/Leg Swings
250m Run
2 x 10 of:
Box step-ups
DB Straight-leg Deadlifts
Push-ups

Metcon
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"

HR Push-ups and women use 98#

Masters:
45-49 as Rx’d
50-54 as Rx’d
55-59 145/88# & 20"
60+ 145/88# & 20"

Metcon
Row 5x300m, 1 minute rest between sets. (5 Rounds for reps)
Row 5x300m, 1 minute rest between sets.
Goal numbers Men: all 5 sets under :65 Ladies: all 5 sets under :70
If you have met this goal set a new one