CrossFit WOD Wednesday October 4th, 2017


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

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CFR Leland #easyday #cfrstrong #effortisachoice


10 min Continous effort

3:00 Row (easy pace)


2 Rounds:

10 Single Unders

10 Single Unders- Right Leg

10 Single Unders- Left Leg

A: Metcon (Time)

A. 3 rounds for time

In teams of 2


1000m Row

100 Double Unders


60/50 Cal Assault Bike

100 Double Unders


800m Assault Runner

100 Single Unders

* With a partner you will alternate on the row machine/bike/run. The partner who is off the rower/bike/ run must complete 100 jump rope and then they may rest until it is their turn to row

* EACH person completes 3 rounds of each movement.

* Goal is to not go slower than your first round

* Score is total time from the TWO person team

B: DB Floor Press

B. Dumbbell Floor Press


Max reps (50/35#)

* 10 strict pull ups after each set


Max reps (35/20#)

* 15 False grip ring rows after each set

* score is lowest reps achieved out of the 3 sets

rest 2-3 min after each completed set for 3 total sets

Video tips on the DB Floor Press:

Post Workout Cool down & Mobility 20 min

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