Blog Search

“Rock Solid” CrossFit WOD – Thursday January 13th, 2022

By: 0

Metcon 1

Interference (7 Rounds for reps)

7 Sets x AMRAP 1:

12 Wallballs 20/14 lb (10/9ft.)

Max Distance Double Dumbbell Overhead Walking Lunge

Rest 30 Seconds Between Sets

Dumbbells: 50 / 35 lb’s
Every completed 5 foot increment is 1 rep

Metcon 2

Rock Solid (Time)

Partner WOD

Split work as you choose

50-40-30-20-10

Push-Ups

Air Squats

Sit-Ups

Into

25-20-15-10-5

Burpees

Jump Lunges

V-Ups