CrossFit WOD Friday Feb 23rd, 2018



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

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WU: Reignited Coach WOD Prep (No Measure)

A: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
* Those registered for the CF OPEN use the row machine

* If not competing in the open use the following metrics

14/12 Cal Ski

12/10 Cal Assault Bike

45 sec Assault Runner


Hanging Knee Raises

Hang C&J (35/20#)

Post Workout Cool down & Mobility 20 min

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