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Cardio CrossFit WOD, October 9, 2021

09 Oct, 2021

CFC 10.9.21

Metcon (Time)
AQAP with a partner complete 2 rounds of:
400m Run
200m Run
100m Run
A completes 400m while B rests, then B complete 400m run while A rests. Continue through each run as so.

Time Cap: 16 mins
Metcon (Time)
AQAP complete 4 rounds of:
4 Pull Ups
8 Jump Squats
12 Push Ups
16 V-Ups / Sit Ups
20 Burpee High Jumps

Time Cap: 15 mins

Partners alternate between movements until 4 rounds have been completed.

Metcon (Time)
AQAP with a partner complete:
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)

Time Cap: 12 mins

Divide reps as desired where one works while the other rests

Metcon
EMOM x 6 mins:
1. 10 Travelling Planks + 10 Shoulder taps + 10 sec Plank Hold
2. 10 Bicycle Crunches + 10 Flutter Kicks +
10 Scissor Kicks + 10 Sec Hollow Hold

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