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Cardio CrossFit WOD, September 4, 2021

04 Sep, 2021

CFC 9.4.21

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. Start with the Synchronized Burpees!
Metcon
EMOM x 6 mins:
1. Complete the following on one side:
10 sec Side Plank Hold
10 Side Plank Thrusts
10 Sec Side Plank Hold
2. Other Side

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