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Cardio CrossFit WOD, October 27, 2020

27 Oct, 2020

CFC 10.27.20

Metcon
EMOM x 9 Mins:
1. 45 sec DUs/Singles
2. 8 Walk Outs to Push Ups
3. Spiderman Lunges with a Thoracic Twist
Metcon
Complete 4 rounds of:
6 DB Shoulder Press
8 DB Push Press
10 DB Push Jerks

Build to a heavy weight you can perform unbroken
Metcon (Time)
AQAP Complete 3 Rounds of:
30 DUs
21 Wall Balls
30 DUs
15 Box Jumps
30 DUs
9 DB Push Jerks (35/20)

Time Cap: 20 mins

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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