CrossFit Workouts – Week of January 8th, 2024

Monday
Strength – Back Squat
5 Sets of 1 Rep Up to Heavy Single

-then-

Bring-a-Friend Week Day 1
AMRAP 8
3-6-9-12-15-etc.
Hang Power Cleans (135/95)
Pullups

Tuesday
Bring-a-Friend Week Day 2
For Total Time
25 Burpee Box Jump Overs (24/20)
25 DB Thrusters (50s/35s)

-5min rest-

25 Burpee Pullups
25/18 Calorie Row

-5min rest-

25 Burpees to 6″ Target
25/18 Calorie Air Bike

Wednesday
Bring-a-Friend Week Day 3 (“McGhee”)
AMRAP 25 w/ Partner
Partner 1:
200m Run or 250m/200m Row

Partner 2:
5 Deadlifts (155/110)
13 Pushups
9 Box Jumps (24/20)

* Partners switch when rower/runner completes their row/run

Thursday
Strength – Deadlift
5 Sets of 1 Rep Up to Heavy Single

-then-

Bring-a-Friend Week Day 4
For Time
100/75 Calorie Row or Air Bike
200 Double Unders
50 AbMat Sit Ups

* This is a choose your own adventure workout; complete all the reps but do so in any fashion you see fit

Friday
Strength – Bench Press
5 Sets of 1 Rep Up to Heavy Single

-then-

Bring-a-Friend Week Day 5
4 Rounds for Time (RFT)
16 Dumbbell Front Rack Reverse Lunges (50s/35s)
16 Toes to Bar

Saturday – Partner WoD
Bring-a-Friend Week Day 6
20 Rounds for Time (RFT) w/ Partner
10 Wallballs (20/14)
10 DB Step Ups on 20″ Box (35s/25s)

* Alternate full rounds with your partner until you each complete 10 rounds (20 rounds total)