Cary Crossfit WOD 10.9.17

By Posted in - Cary CrossFit WODs on October 8th, 2017 0 Comments

Pause Back Squat 7×2 @ 3 sec

Pendlay Row 4×6
Turkish Get up 2x4e, 2x2e (push weight on last 2 sets)

Nordic Hamstring Pulses 2×6
Coaches Choice Core 2x Challenge

5′ Amrap
Start with..
2 Super Burpees over Bar
1 Hang Clean (50/30kg)
Increase reps every round by 2 burpees, 1 clean (2/1, 4/2, 6/3, 8/4)

Rx+
Hang Clean weights: 70/45kg

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