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Cardio CrossFit WOD, February 29, 2020

29 Feb, 2020

CFC 2.29.20

Roxanne
Listen to the song. Whenever you hear "Roxanne" all girls do a Burpee. Whenever you hear "Red Light" all guys do a Burpee.

Rx+ – Perform Jumping Jacks during the whole song except when completing your Burpees.
Bring Sally Up
While listening to the song "Flower" by Moby perform the designated movement to the song.
Partner Jerry (Time)
AQAP complete:
1 Mile Run
2000m Row
1 Mile Run

Divide runs into 200m Intervals (8 total)
Divide Rows into 250m Intervals (8 total)

Time Cap: 30 mins

One works, one rests for each movement

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins of:
2 Wall Ball Shots (20/14 lb) – Partner A
2 Synchronized Burpees
2 Wall Ball Shots – Partner B
2 Synchronized Burpees
4 Wall Ball Shots – A
4 Synchronized Burpees
4 Wall Ball Shots – B
4 Synchronized Burpees
6 Wall Ball Shots – A
6 Synchronized Burpees
6 Wall Ball Shots – B
6 Synchronized Burpees
etc…
A does 2 Wall Balls, then both partners do 2 Synchronized Burpees (together). B does 2 Wall Balls, then both partners do 2 Synchronized Burpees. A does 4 Wall Balls, then both partners do 4 Synchronized Burpees. B does 4 Wall Balls, then both partners do 4 Synchronized Burpees. Etc… Continue adding 2 reps per round until time is up.

Synchronized Burpees require both partners to do the Burpees in tandem with each partner on the ground at the same time before hopping up and finishing with an overhead clap.

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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