Thursday, January 8

Announcements:

• For future daily WOD announcements, sign up for the daily emails from CrossFit.com

• Click the link, scroll all the way down to the bottom of the page and find the “subscribe to the workout of the day” box) if you haven’t already. Since we’re aligned with them on programming now, this may soon replace our daily Pisgah emails (except for occasional announcements or gym-specific updates).

  1. The daily CrossFit.com WOD emails hit your inbox later (closer to 8pm than our current 4pm), but they include lots more resources, videos, and information.

WOD

rx

AMRAP 10:
1 power clean (125/185 lb)
1 bar muscle-up
5/7-cal Echo bike
– Add one rep to power cleans and bar muscle-ups until time expires.

intermediate

AMRAP 10:
1 power clean (95/135 lb)
1 chest-to-bar pull-up
5/7-cal Echo bike
– Add one rep to power cleans and chest-to-bar pull-ups until time expires.

beginner

AMRAP 10:
1 power clean (35/45 lb)
1 ring row
3/5-cal Echo bike
– Add one rep to power cleans and ring rows until time expires.

Skill Work

Pre-workout strength
Every 2:00 for 5 sets:
1 deadlift
1 clean pull
1 hang power clean