Big Thompson CrossFit WOD 18.1.24



Narrow Grip Bench Press 3×8 @ 45%


EMOM (odd/even) 20 minutes

4 Renegade Rows (No Rx Choose Dumbbells Wisely)

8 Dumbbell Standing Lunges (Alternating Legs)

-Renegade Rows: right arm, left arm then push up = 1 repetition

-Lunges: – Dumbbell Standing Lunges, each leg = 1 repetition, legs must alternate, dumbbells must be help above the shoulders held by the dumbbell handle (like last years open standards), but no walking, just in place, since I’m nice.