Posts By: Cary CrossFit

Performance Fitness Endurance 3.9.19

By Posted in - Endurance WODs on March 8th, 2019 0 Comments

2 Lap Jog
3′ Amrap (15 Jumping Jacks + 4 Inchworms + 4e Lateral Lunges)
Dynamic Stretches

3 Rounds: 40″ on/20″ off
Bike
Ring Row
DB Squat Clean (2x 30/20lb) (tap ground)
Row
Shoulder Tap Pushup
AB Mat Sit-Up
Slam Ball Burpee (15lb/25lb)
Everyone finishes each …

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Cary Crossfit WOD 3.9.19

By Posted in - Cary CrossFit WODs on March 8th, 2019 0 Comments

Sled Push 5x 10m Low handles/10m High Handles

Handstand Holds 4×30-40s
Pullup Holds 4x20s

4 Rounds For Time
8 Squat Cleans (50/35kg)
300m Row
Cash Out: 150 Jump Rope

Rx+
4 Rounds for Time
8 Squat Cleans (60/40kg)
300m Row
Cash Out: 50 Double Unders

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