CrossFit WOD Monday October 2nd, 2017


CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

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Here is a look at CFR’s yearly competition schedule. Which ones are you excited for!? #bettereveryday #crossfit #cfreignited


10 min continous effort

12/10 Calorie Bike or Row

15 Air Squats

12/10 Calorie Bike or Row

15 Lunges

12/10 Calorie Bike or Row

15 Muscle Cleans (Barbell)


Spend 5:00 Stretching

-Banded Front Rack Stretch

-Wrist Stretch

Coaches Notes

* this is a good workout to let athletes partner up and stagger so that they only need one bar out per group and can rotate through the bike…. stagger groups 2-3 minutes apart

A: Metcon (Time)

A. For time


30 Power Clean (135/95#)

30/25 Cal Assault Bike


30 Power Clean (95/65#)

35/20 Cal Row


30 Russian KBS (tough load)

600m Run (200m segments)

rest 3 min

B: Metcon (Time)

B. For time


20 Power Clean (135/95#)

20/16 Cal Assault Bike


20 Power Clean (95/65#)

25/20 Cal Row


20 Russian KBS (tough load)

400m Run (200m segments)

rest 2 min

C: Metcon (Time)

C. For time


10 Power Clean (135/95#)

10/8 Cal Assault Bike


10 Power Clean (95/65#)

15/10 Cal Row


10 Russian KBS (tough load)

200m Run (200m segments)

Post Workout Cool down & Mobility 20 min

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