• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Cardio CrossFit WOD, January 6, 2020

CFC 1.6.20

Metcon
EMOM x 12 mins:
1. 15 DB Thrusters
2. 15 Burpees
3. 15 Hollow to Crunch
Metcon (Time)
AQAP complete 3 sets of:
500m Row (as fast as possible)
50 Wall Balls
Rest 3 mins

Archives Previous WODs
8.10.22
Metcon
400m Run

Then EMOM x 6 mins:
1. 30 sec Down Ups
2. 30 sec Empty Barbell Muscle Cleans
3. 30 sec Empty Barbell Push Press
Power Clean + Jerk (EMOM x 12 mins: 1 Power Clean & Jerk)
Perform Power Clean followed by any Shoulder to Overhead
Build to a heavy 1 rep for the day
Metcon (Time)
AQAP complete 4 rounds of:
75 DUs / Singles
20 T2B / Hanging Knee Raises
5 Power Cleans at 70% of your 1RM from the previous Power Clean & Jerk
Rest 1 min after each round
Time Cap: 15 mins
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
12 Incline Bench Prone Trap Raises
12 DB Reverse Flys
Rest 1 min
Metcon
Optional Extra Work

Option #1:
35 - 45 min Run at low to moderate pace

Option #2:
EMOM x 10 mins:
1 L-Sit Legless Rope Climb / Legless / Rope Climb
(if this is easy then slow down your decent)

Stay in the Loop!

Enter your email address to receive member only notices & offers.