Wednesday - 12Jan2022

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:

AMRAP 12:00

7 box jumps, 30/24"

14 KB swings, 70/53#


Bootcamp Workout:

3 rounds

9 ring rows

9 bench dips

20 KB swings

400m run


Accumulate:

25 strict pull ups

100 KB side bends

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