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Cardio CrossFit WOD, August 9, 2021

09 Aug, 2021

CFC 8.9.21

Metcon
EMOM x 10 mins:
1. 40 sec Row
2. 40 sec Assault Bike
3. 40 sec No Jump Burpees
4. 200m Run
5. Rest
Metcon
Complete 3 rounds of:

AMRAP x 90 secs:
12 DB Thrusters (35/20)
ME Row for calories in the time remaining

Rest 30 Secs

AMRAP x 90 secs:
12 DB Hang Clean and Jerk (35/20)
ME Assault Bike calories in the time remaining

Rest 30 Secs

AMRAP x 90 secs:
12 KB Swings (53/35)
Max Effort Burpees in the time remaining

Rest 2 mins

Archives Previous WODs
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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