Cary CrossFit WOD 1.16.21

By Posted in - Cary CrossFit WODs on January 15th, 2021 0 Comments

Deadlift “Wheel” 8×3 E2MOM (70-75% of 1RM for all sets)
1. 10 MB Skater Bounds
2. 10 MB Punch Slams
(1 set of Deadlifts + 1 set of MB movement (alternating) within each 2:00.)

12’ AMRAP
10 DB-Facing Burpees
15 Ab Mat Sit-ups
20 DB Plank Pull-Across
40yd Single-arm DB Walking Lunge

Rx: 40/25# DB
Rx+: 24/16kg KB

Arm Farm – 2-3 Sets
10-15 Reps of Coach’s Choice Bicep Curl Variation
10-15 Reps of Coach’s Choice Tricep Variation

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