Cary Crossfit WOD 1.4.19

By Posted in - Cary CrossFit WODs on January 3rd, 2019 0 Comments

Deadlift 5,4,3,3 then 3×2 on 90″

Handstands (if you don’t have HSPU, work on them for 4×5) (if you have HSPU down, do HS shoulder taps or HS walk for 4x10e or 10m)
Ring Row 4×10

15′ Partner WOD
Partner A: 10 Thrusters (45/30kg) + 20 Ab Mat Sit ups
Partner B: 400m Run
Switch when both partners are done. If you finish early, rest. 1 Round = both partners completing both series’. Thrusters and Ab mats are counted toward extra reps into next round.

Rx +
Partner A: 8 Squat Cleans (60kg/40kg) + 6 Handstand Pushups (to 1 ab mat)
Partner B: 400m Run
Switch when both partners are finished with their work. If you finish early, rest. 1 Round = both partners completing both series’. Cleans and HSPU are counted toward extra reps into next round.

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