Cary Crossfit WOD 10.4.17

By Posted in - Cary CrossFit WODs on October 3rd, 2017 0 Comments

Fast Sled Sprint (weighted enough to challenge ability to stay fast) 6x20m

Eccentric RDL 4×5 (5 sec)
SA DB Push Press 4x5e

Partner WOD for time
2x each
Partner A: 20m Bear Crawl + 20m Walking Lunge
Partner B: KB Front Rack Hold (2×24/16) (NOT resting on top of shoulders)
*If dropped, both complete 10 burpees before switching/moving on
1x each
Partner A: 25 Pullups
Partner B: Must complete 10 Goblet Squats (24/16) every time partner comes off the bar – complete before partner continues pullups

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