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Cardio CrossFit WOD, January 30, 2020

30 Jan, 2020

CFC 1.30.20

Metcon
Complete 4 sets of:
10 Back Squats
10 T2B / Hanging Knee Raises
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP of:
2 Goblet Squats
2 Box Jump Overs
4 Goblet Squats
4 Box Jump Overs
6 Goblet Squats
6 Box Jump Overs
8 Goblet Squats
8 Box Jump Overs
Then start back at 2 and continue up ladder until time expires.
Metcon (Time)
AQAP complete:
250m Row Sprint
Rest 2 minutes
250m Row Sprint

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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