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Workouts Week of 01/23/2023 – 01/28/2023

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Monday – 1/23/23
“Toyota“
Freedom (RX’d)
For Time:
500-400-300-200-100m
Row
50-40-30-20-10
Air Squats
*Female Distance: 400-320-240-160-80
Time Cap: 15 Minutes

Tuesday – 1/24/23
“Honda“
Freedom (RX’d)
3 rounds
20 Handstand Push Ups
30 Toes to Bar
50’ Front Rack Walking Lunge (95/65)
(KG conv: 43/29
Time Cap: 16 Minutes

Wednesday – 1/25/23
“General Motors“
Freedom (RX’d)
100/80 Calorie Assault Bike (Or 80/65 Calorie Echo Bike)
*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*
Time Cap: 15 Minutes

Thursday – 1/26/23
“Mazda“
Freedom (RX’d)
Teams of 2
6 sets (each/1:1)
100ft Sandbag Carry (150/100)(Or Dumbbell Farmer Carry (70s/50s))
6 High Box Jumps (36/30)
(KG Conv: SB 70/45, DBs: 32.5/22.5)
Time Cap: 16 Minutes

Friday – 1/27/23
“CrossFit Games Open 12.4“
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Saturday – 1/28/23
“Ford“
Freedom (RX’d)
Teams of 2
20 Rope Climbs (split as desired)
40/32 Calorie Row (each at the same time) (2 Rowers)
60 Clean and Jerks (135/95) (split as desired)
Time Cap: 20 Minutes

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