Friday - 14Jan2022

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 10:00

3 overhead squats, 115/75

30 double unders

6 overhead squats

30 double unders

9 overhead squats

Etc...

Bootcamp Workout:

AMRAP 20:00

15 knees to elbow

10 box jumps

20 KB deadlifts (heavy)