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Cardio CrossFit WOD, April 30, 2022


Metcon (Time)
AQAP complete:
Buy In – 400m Run

Then 4 rounds of:
8 Jumping Squats
12 Push Ups
16 V-Ups (Sit Ups)
20 Burpee Tuck Jumps

Cash Out – 400m Run

Time Cap: 15 mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
20 DB Hang Power Cleans (35/20)
20 DB Thrusters
20 DB Push Press
20 DB Alt Hang Snatches
20 DB OH Lunges
20 DB Front Squats

Divide reps as desired.
After each set of 20 reps complete 3 Synchronized Burpees!
200m Partner Run after each completed round
Start with a 200m Partner Run!
EMOM x 5 mins:
10 Flutter Kicks
5 V-Ups
10 Scissor Kicks
5 V-Ups

Archives Previous WODs
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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