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Cardio CrossFit WOD, December 27, 2022

Holiday Charity Wod

Christmas With The Girls (Time)
AQAP in teams of 2 with one partner working at a time complete:

"Cindy’s House"
10 Rounds
5 Pull Ups / Ring Rows
10 Push Ups
15 Air Squats

"Isabel’s House"
30 Snatches (135/95 or 60 DB Snatches 50/35)

"Karen’s House"
150 Wall Balls (20/14)

"Grace’s House"
30 Clean & Jerks (135/95 or 30 DB Clean & Jerks 50/35)

"Jackie’s House"
1000m Row
50 Thrusters (45/35 or DB Thrusters 35/20)
30 Pull Ups / Ring Rows

"Annie’s House"
50-40-30-20-10
DUs / 2 x Singles)
Sit Ups

Time Cap: 45 mins

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips