CrossFit WOD, April 9, 2022

December 12, 2022
CrossFit WOD, April 9, 2022



10:00 For Quality
10 A-Skips
8 Goblet Squats
10 Scapular Push-Ups
8 Ring Rows



I Melt With You (Time)

For Time with a partner (35:00 CAP)
800m Run
8 Rounds of "Cindy"
800m Run
6 Rounds of "Cindy"
800m Run
4 Rounds of "Cindy"
800m Run

*Partners will run together, then alternate rounds of cindy, so that they will each do 4 rounds, then 3 rounds, then 2 rounds, while also accumulating 2 miles of running

OPEN/RX+: Wear a Weight VestCC: Pacer/Sustain
We are working into some murph prep here today with a mix of running and rounds of "Cindy".
1 Round of "Cindy"= 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
BUILD: modify Pull Ups and Push as needed today

This workout is done by having both partners run together for each 800m run. Once the 800m run is completed then both partners will begin working on the rounds of "Cindy" in alternating fashion. The first set is 8 rounds of "Cindy" so partner 1 will do round 1, partner 2 will do round 2 and so on, until 8 rounds are completed.

This workout is specifically designed for
Murph Prep by building volume on bodyweight conditioning as well as building
our run volume with 2 miles of running in this workout.

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