Cary CrossFit WOD 1.14.20

By Posted in - Cary CrossFit WODs on January 13th, 2021 0 Comments

14’ Gymnastics EMOM:
1. 30” L Hang (or Tuck Hang)
2. 30” Ring Support Hold
3. 30” Hollow Body Hold
4. 30” Arch Body Hold
5. Rest

4’ on/1’ off x 2 Rounds Each:
1. Row 500/400m
15 Wall Balls (20/14#)
AMRAP Toes to Bar

2. Row 500/400m
15 KB Swings (24/16kg)
AMRAP Super Burpees over the Rower

Score = Total Reps (T2B + Burpees)

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