Thursday - 13Jan2022

WEEKLY ANNOUNCEMENTS


Boston:

- Send your proof of COVID vaccination to vax@crossfitonenation.com by January 15th

- This weeks movement challenge is to accumulate 30:00 of wall sits


Needham:

- This weeks movement challenge is to accumulate 30:00 of wall sits!



WORKOUT OF THE DAY


CrossFit Workout:

For Load:

Power Clean

5-5-3-3-3-1-1-1-1


Bootcamp Workout:

2 rounds

On an 11:00 clock

Row 1000/800m

30 wall balls

15 burpee to target

Max distance row in remaining time


REST 5:00 and REPEAT

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