January 2023 – Page 3 – CrossFit O'Fallon

Jan 3, 2023 by Mendy Finley 206

“Work it Wednesday”

Work it Wednesday Flow 35 5 min row, bike, or ski (easy pace) 35 alternating stepups 35 ring rows 35 Russian kb swing 35/25 5 min row, bike, or ski 35 alternating reverse lunge 35 sit-ups 35 push press 45/35 35 barbell good morning 45/35 5 min...

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Build by feel 3 push press + 1 thruster WOD 21-15-9-6-3 Box overs 24/20 Burpee pullup Lifestyle: no push-up burpees

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Clean EMOM Waves :7 EMOM – power clean (build to heavy) 1 minute rest / strip weight to 50-60% :7 EMOM – full clean (build to heavy) WOD EMOM 10 Even: 10 clusters 95/65 Odd: amrap muscle ups Fitness: 75/55 / amrap c2b pull-ups...