Cary CrossFit WOD 12.22.20

By Posted in - Cary CrossFit WODs on December 21st, 2020 0 Comments

16’ Rotating EMOM
1. 6-10 Ring Dips (or Ring Push-ups)
2. 16 DB Bear Rows (Total reps)
3. 10 Alligator Rolls
4. 16 Alt. SA DB Cossack Squat

“Carol of the Dumbbells”
For Time: (15’ Cap)
30 SA DB Hang Snatches (40/25#)
Run 600m (2 Laps on Sidewalk)
30 SA DB Hang C&J (40/25#)
Run 600m
30 SA DB Thrusters (40/25#)

Time to beat: 9:27 Rx (Alex Penner)

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