Posts in the Category: WODs

Cary Crossfit WOD 5.26.17

By Posted in - Cary CrossFit WODs on May 25th, 2017 0 Comments

Clean Complex: 6×2+1
Clean Pull
Full Clean

2 Step Squat 5×4
DB Row 5×8 ea arm

Buy In: 600m run
3 Rounds…
10m Forward/10m Backward OH walking lunges (15/10kg)
25 Pushups
10m F/10m B Plank plate drag (2.5/5kg plate under toes – pull/push with …

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Cary CrossFit 5.20.17

By Posted in - Cary CrossFit WODs on May 19th, 2017 0 Comments

SA DB Split Jerk 6×3

Back Squat 5×3 (speed focus)
Renegade Row 5×5

3×90 seconds to complete and get set on the start line (if you finish within 90″ you can rest):
20 BW Squats
15 V-ups
10 burpees

then….

300m run …

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