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Cardio CrossFit WOD, December 19, 2020

19 Dec, 2020

CFC 12.19.20

Garage Fight (3 Rounds for reps)
Complete 3 rounds for total reps with 1 min at each station of:
Single DB Thrusters (35/20)
Single DB Hang Snatches (35/20)
Jumping Lunges
Single DB Hang Clean & Jerks (35/20)
Burpees over DB
Rest
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
100m Run
15 Air Squats
10 Sit Ups
15 Push Ups
10 Pull Ups / Ring Rows

Partners alternate movements (one works while other rests). Every 4 mins stop and complete 10 Synchronized Burpees (both partners must be on the ground at the same time).
Start with Synchronized Burpees!
Metcon
Complete 2 rounds of:
10/side Side Plank Knee to Elbow
10/side Reverse Plank Leg Lifts
10/side Hollow Hold Scissors
10/side Cross Body Mountain Climbers

Time Cap: 10 mins

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