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Cardio CrossFit WOD, December 31, 2022

Cardio CrossFit – Sat, Dec 31

New Year’s Eve 2022 Partner Wod (Time)

AQAP with a partner complete 2022 total reps of:

146 Cal Row

146 KB Swings (53/35)

146 Sit Ups

146 Wall Balls (20/14)

1000 Single Under Jump Rope

146 Pull Ups / Ring Rows

146 Air Squats

146 Box Jumps

Time Cap: 46mins

Divide reps as desired where one works while other rests.

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