“Bane” CrossFit WOD – Wednesday January 25th, 2023
Strength
Front Squat
On the 2:30 x 6 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 73%
Set 3: 2 Reps @ 75%
Set 4: 6 Reps @ 73%
Set 5: 4 Reps @ 75%
Set 6: 2 Reps @ 78%)
Metcon
Bane (Time)
For Time, with a 20:00 Time Cap:
40 HSPU
20 Ring Muscle-Ups
10 Rounds of “Macho Man”
1 Round of “Macho Man”
3 Power Cleans + 3 Front Squats + 3 Jerks
Rx – 155/105
HSPU – can be strict or kipping
2023 01 24