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Cardio CrossFit WOD, January 30, 2021

30 Jan, 2021

CFC 1.30.21

TABATA Jump Rope
Metcon
Junkyard Dog Warm Up
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 25 mins:
20 HRPUs
20 Box Jumps
20 KB Swings
20 T2B / HKR
20 Devil’s Press (35/20)
200m Run (together)

Divide reps as desired where one works while the other rests; except for the run which is completed together.
Metcon (AMRAP – Rounds and Reps)
Death By Sit Ups!
Every 30 secs perform 1 sit up.
In crease the number of reps by 1 every 30 secs.
continue until you cannot complete the required number of Sit Ups in the 30 secs!

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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