Fire WOD, January 6, 2020 - CrossFit Westfield

Fire WOD, January 6, 2020

Home
//
WOD
//
Fire WOD, January 6, 2020

<img alt='' src='https://secure.gravatar.com/avatar/32192f08e85a69e3f64e46c93ea46056?s=90&d=mm&r=g' srcset='https://secure.gravatar.com/avatar/32192f08e85a69e3f64e46c93ea46056?s=180&d=mm&r=g 2x' class='avatar avatar-90 photo' height='90' width='90' decoding='async'/>

WOD

Fire WOD, January 6, 2020

FIRE 1/6/20

Metcon (5 Rounds for reps)

Rowing

5 rounds
:30 mod
:30 fast
1:00 easy/recovery
:30 rest

Metcon (AMRAP – Rounds and Reps)

20 min amrap

20 Wallballs
10 Medball Cleans
20 Step-ups
10 Goblet Squats
20/15 Cal Row

<img alt='' src='https://secure.gravatar.com/avatar/32192f08e85a69e3f64e46c93ea46056?s=90&d=mm&r=g' srcset='https://secure.gravatar.com/avatar/32192f08e85a69e3f64e46c93ea46056?s=180&d=mm&r=g 2x' class='avatar avatar-90 photo' height='90' width='90' decoding='async'/>

jdeast