Cary CrossFit WOD 1.21.21

By Posted in - Cary CrossFit WODs on January 20th, 2021 0 Comments

14’ Gymnastics EMOM:
1. 30” Straight Arm Scap Pull-ups
2. 30” Ring Support Hold
3. 30” Hollow Rock
4. 30” Arch Body Hold
5. Rest

Every 4:00 x 4 Rounds:
For Time:
300/250m Row
15 Wall Balls (20/14#)
9 Toes to Bar

Score = Slowest of 4 Rounds
(Keep all sets under 3:00, scaling as necessary.)

Beat the Coach: 1:54 Rx (Alex Penner)

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