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Cardio CrossFit WOD, January 3, 2020

CFC 1.3.20

Metcon (3 Rounds for reps)
3 Rounds of:
Max Effort Push Ups
Max Effort Ring Rows

No pause at top or bottom of movement.
No rest between push ups and ring rows.
Rest as needed between rounds.
Half Jacked (Time)
500m Row
25 DB Thrusters (20/10)
15 Man Makers (20/10)
25 DB Thrusters (20/10)
500m Row
Metcon (Time)
AQAP complete 3 Rounds of:
250m Run
25 Sit Ups

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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