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Cardio CrossFit WOD, September 8, 2021

08 Sep, 2021

CFC 9.8.21

Metcon
5 Rounds of Rowling
On the Rower aim to have the display stop exactly
on 100m. Perform a Burpee over the Rower
for every meter you are over or under.
Metcon
EMOM x 20 mins:
1. 12 Ring Rows
2. 40 secs DUs/Singles
3. 40 sec OH Plate Hold (45/25)
4. 40 sec Calorie Row Sprint
5. 12 Pikes on Rower
Metcon
EMOM x 5 mins:
10 Alternating Single Leg V-Ups
10 sec Hollow Hold
5 V-Ups

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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