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WOD

CrossFit WOD, September 21, 2022

By September 20, 2022No Comments

9.21.2022

Warm-up
[3-10:00] 5:00 at warm up pace
row 30s
5 medball cleans
5 medball thrusters
5 push up to down dog

Specific Prep
[10-20:00]
CNS Prep
30s HARD row
30s rest
20s Very HARD row
rest 40s
10s Very Very HARD row
slow row 50s
+
Wall Ball Sets:
12-15 unbroken + rest 15-20s
10-12 unbroken + rest 15-20s

Metcon
[25-55:00]
Sprint & Endurance Row Test (2 Rounds for reps)
1:00 Row for MAX meters

Rest 7:00

6:00 row for MAX meters

Rest 7:00

1:00 is SPRINT
6:00 is PUSH/THRESHOLD
Don’t hold anything back on either part, but a little more thought into how you attack the second part is prudent, you don’t want to hit a wall too early in that 6 minutes.
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Karen (BUILD) (Time)
For Time
120 Wall Ball Shots (14#/10#) 10’/9′

Recovery/Endurance Builder
[55-60:00] 5:00 easy bike @ 70%