Cary CrossFit

Resisted Walks: 4 x 30m
Resisted Runs: 4 x 30m
Walking Low Lunge: 4 x 30m

For time with Buy In & Cash Out of 300m Run
60 Jump Rope
50 Squats
40 Burpees
30 Pushups
20 V-Ups
10 Pullups

Clean Pull (Jump Shrug): 6 x 1 on the minute

We’ve been doing a lot of strength / power work and short metcons lately (even more than usual)....so here’s 2 WODs to balance things out…
“Katie”...for time…
21, 15, 9 of KB Swings & Deload Pushups

5’ Rest….for time (hahaha)

As many rounds as possible in 8 minutes:
Barbell Thruster w/ 44 lbs (10 reps for women; 15 for men)
20 Lateral Hops over mini-hurdle

Overhead Squat: 3 x 2
Front Squat: 2 x 3
Back Squat: 2 x 4
....load progressively over all sets with the goal of hitting as high as possible at the end of each type of squat. Follow each set of squats with a set of pullups using technique / load that permits 8 reps with difficulty (rings, extra weight, legs out, etc are all fair game)

Prowler / Yoke Push: 4 x 20m heavy (Men = Prowler + Red Plates; Women = Yoke w/ Low Bar or Prowler unweighted)

On the minute for as long as you can sustain:
6 Super Burpees w/ Deload
15m Forward Crab Walk
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Obesity Gene’s Effect Reduced by Exercise

Power Snatch: 5 x 2

OH Lunges: 4 x 40m with Plate overhead; between each round do 10 thrusters with the plate

3 Rounds For time: (men use 24kg KB / 55 lb DB; women use 16 kg KB / 35 lb DB)
40m Farmer’s Walk (R)
10 KB Swing
10 Goblet Squat
40m Farmer’s Walk (L)