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Workouts Week of 01/09/2023-01/14/2023

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Monday – 1/9/23
‘Croissant“
Freedom (RX’d)
20 min AMRAP
21/16 Calorie Assault Bike (Or 16/14 Calorie Echo Bike)
15 Shoulder Press (75/55)
9 Strict Pull-ups
(KG Conv 34/25

Tuesday – 1/10/23
“Cream Cheese Danish“
Freedom (RX’d)
For Time:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (95/65)
15 Wall Balls (20/14)
Time Cap: 15 Minutes

Wednesday – 1/11/23
“Cannoli“
Freedom (RX’d)
50/40 Calorie Row
40 GHD’s (Or Stick Sit Ups)
30 Burpee Box Get Overs (30/24)
40 GHD’s (Or Stick Sit Ups)
50/40 Calorie Row
Time Cap: 22 minutes

Thursday – 1/12/23
“Baguette“
Freedom (RX’d)
Teams of 2
5 sets (each/1:1)
50 Double Unders
10 Front Squats (135/95)
5 Power Cleans (135/95)
(KG Conv 61/43)

Friday – 1/13/23
“Crossfit Games Open 19.3″
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes

Saturday – 1/14/23
Coaches Choice

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