CrossFit WOD, January 22, 2026

Banded 7s
-into
5:00 AMRAP
30-second Easy Bike
20 Single Unders
4 Strict Press (empty bar – build in weight, stay under 50%)

2 sets
21/15 Calorie Air Bike
50 Double Unders
15/12 Calorie Air Bike
50 Double Unders
9/7 Calorie Air Bike
50 Double Unders
-rest 3:00 between sets-
(Scored by Time for each Set)

Time cap: 19mins

AFFILIATE COMPETE:
2 sets
21/15 Calorie Air Bike
75 Double Unders
15/12 Calorie Air Bike
75 Double Unders
9/7 Calorie Air Bike
75 Double Unders
-rest 3:00 between sets-

INDEPENDENCE:
2 sets
15/12 Calorie Air Bike
35 Double Unders
12/10 Calorie Air Bike
35 Double Unders
8/6 Calorie Air Bike
35 Double Unders
-rest 3:00 between sets-

LIBERTY:
2 sets
12/10 Calorie Air Bike
50 Single Unders
9/7 Calorie Air Bike
50 SIngle Unders
6/4 Calorie Air Bike
50 Single Unders
-rest 3:00 between sets-