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“Three Strikes” CrossFit WOD – Wednesday January 12th, 2022

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Strength

Deadlift

[All Percentages Based Off 1RM Deadlift]

4 Sets of 5 @ 70%

1 Set of 5+ @ 70%

Rest 1-3 Minutes Between Sets.

Metcon

Three Strikes (AMRAP – Rounds and Reps)

AMRAP 12:

3 Dumbbell Front Squats 50 / 35 lb’s

3 Chest To Bar Pull-ups

3 Box Jump Overs (24″/20″)

6 Dumbbell Front Squats 50 / 35 lb’s

6 Chest To Bar Pull-ups

6 Box Jump Overs (24″/20″)

9 Dumbbell Front Squats 50 / 35 lb’s

9 Chest To Bar Pull-ups

9 Box Jump Overs (24″/20″)

[Continue To Add 3 Reps Each Round]