Cary Crossfit WOD 10.3.19

By Posted in - Cary CrossFit WODs on October 2nd, 2019 0 Comments

Deadlift 6×3 building to 3RM

Ring Dip Holds 4x20s
Wtd. Side Plank Dips 3x8e (db on hip)

Rx
12’ Amrap
16 KB Swings (24/16kg)
16 Ab mat Sit ups
16 OH Walking Lunges (15/10kg)
64 Jump Rope Singles

Rx+
12’ Cap
100 Double Unders
30 HSPU
30/25 Cal Bike
30 V-ups
30 BB Front Rack Walking Lunge Steps (45/30kg)

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