Tamalpais CrossFit WOD January 12 2022

PART 1: FRONT SQUAT
5 sets of 5:
Barbell Front Squats

PART 2:
AMRAP 12:
3 Dumbbell Front Squats 35/50 M25/40
3 Bent Over Rows
3 Box Jump Overs 20/24
6 Dumbbell Front Squats
6 Bent Over Rows
6 Box Jump Overs
9 Dumbbell Front Squats
9 Bent Over Rows
9 Box Jump Overs
…
[Continue To Add 3 Reps Each Round]
*Score = Rounds + Reps

AFTER PARTY- AMRAP- 3 Rnds

1 Strict pull Up, 1 Strict Toe to Bar
2 Strict pull Up, 2 Strict Toe to Bar
3 Strict pull Up, 3 Strict Toe to Bar
4 Strict pull Up, 4 Strict Toe to Bar
Continue to add 1 until right before failure

Rest as needed before starting next round

AT HOME:
PART 1:
6 sets of 5:
Double Dumbbell Front Squats

Score – Heaviest Load

PART 2:
AMRAP 12:
3 Dumbbell Front Squats
3 Single Dumbbell Bent Over Row (each side)
3 Squat Jumps Over Dumbbell
6 Dumbbell Front Squats
6 Single Dumbbell Bent Over Row (each side)
6 Squat Jumps Over Dumbbell
9 Dumbbell Front Squats
9 Single Dumbbell Bent Over Row (each side)
9 Squat Jumps Over Dumbbell
…
[Continue To Add 3 Reps Each Round]