Cary CrossFit WOD 2.17.21

By Cary CrossFit Posted in - Cary CrossFit WODs on February 16th, 2021 0 Comments

Banded Speed Deadlifts 10×2 EMOM @ 50-60% 1RM
(Stand up as fast as possible on every rep. Try red or black bands.)

Mixed Grip Pull-ups 4×4-8 (Alt. grip from set to set)
KB Cossack Squat 3x7e (Goblet or Double KB Rack)

For Time: (8’ Cap)
5-4-3-2-1
Squat Cleans (60/42kg)
15-12-9-6-3
Super Burpees over the Bar

Rx+: 80/55kg (Try if 1RM is over 100/70kg)

Time to beat: 6:00 Rx+ (Brian Barnes)

Thanks