SHRED CrossFit WOD 1.19.22

1 Squat Snatch, 75% 1RM

75% straight across

3 rounds, 1 min per station, for max reps of:

Row Calorie

– Rest 30 secs

Kettlebell Swing, 53/35 lbs

– Rest 30 secs

Dumbbell Renegade Row, 50/35 lbs

– Rest 30 secs

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

1 min stations with :30 of rest between each station

If short on equipment athletes may start at different stations

Dumbbell Renegade Row
(1 rep = push-up, row left, push-up, row right)

MODIFICATIONS
KETTLEBELL SWINGS
-Reduce Load
-Single Dumbbell Swing
-Russian Swing
-Glute Bridge

DUMBBELL RENEGADE ROWS
-Reduce Load
-Push Up on Knees