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Cardio CrossFit WOD, August 14, 2021

14 Aug, 2021

CFC 8.14.21

Metcon (Time)
AQAP with a partner complete:
Buy In: 400m Banded Partner Run

100 Jumping Lunges
50 Burpees over Partner
(partner holds plank, must hop or step over them)
100 DB Power Cleans (50/35)
50 T2B or HKR
(partner holds single DB overhead)
100 DUs / 200 Singles
50 Cal Row
(partner holds DBs in Front Rack)

Cash Out: 400m Banded Partner Run

Time Cap: 35 mins
EMOM x 6 mins:
1. 10 Alternating Single Leg V-Ups + 10 Scissor Kicks + 10 sec Hollow Hold
2. 10 Cross Body Mountain Climbers + 10 Traveling Plank + 10 sec Plank Hold

Archives Previous WODs
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
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)
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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