ENDURANCE-Hall 4
| 23.01 | Endurance |
| WOD: Every 10 min x 4: | |
| – 1500/1200 m Row | |
| – 16 Burpees Box Jumps | |
| TIME LEFT = REST | |
| SCORE = SLOWEST ROUND | |
| 25.01 | Endurance |
| WOD: PARTNER WOD | |
| A) 9 min AMRAP | |
| – 20 cal Ski Erg | |
| – 20 DB Snatches @15/10kg | |
| MIN 1 REST | |
| B) 9 min AMRAP | |
| – 20 cal Bike Erg | |
| – 20 Burpees | |
| MIN 1 REST | |
| C) 9 min AMRAP | |
| – 20 cal Row | |
| – 20 DB Thrusters @2×15/10kg |
U1 LITE-Hall 4
| 24.01 | CrossFit Lite |
| A) Power Clean and Jerk – Barbell Cycling | |
| Every 2:00 x 5: | |
| – 6 Power Cleans and Jerks @Build Up | |
| B) WOD: HERO WOD ”DT” Lite | |
| 5 ROUNDS | |
| – 12 Deadlifts | |
| – 9 Hang Power Cleans | |
| – 6 Push Jerks | |
| RX= 50/35kg | |
| 26.01 | CrossFit Lite |
| A) Power Snatch – Barbell Cycling | |
| Every 2:00 x 5: | |
| – 6 Power Snatches @Build Up | |
| B) WOD: 5 ROUNDS | |
| – 35 Double Unders | |
| – 13 Power Snatches @35/20kg | |
| – 35 Double Unders | |
| REST 1 min |
U1 FUNDAMENTALS-Back Hall 4
| 23-01-2023 | Fundamental #7 Burpee & Double unders |
| 25-01-2023 | Fundamental #8 Thrusters |
U1 Fit Mom-Back Hall 4
23-01-2023 & 25-01-2023
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