CrossFit WOD, December 17, 2022

CrossFit – Sat, Dec 17

Metcon (Weight)
<p>Deck of Cards:</p><p>EMOM X 44 Minutes</p><p> </p><p>Flip a card every minute and the face value equals the number of reps.</p><p> </p><p>Diamonds-Pull Ups</p><p>Hearts- Slam Balls (50/30)</p><p>Spades-Goblet Squats (53/35)</p><p>Clubs-KB deadlift (53/35)</p>
<p dir="ltr">1 minute cardio</p><p dir="ltr">:30 inch worms</p><p dir="ltr">:30 active spiderman</p><p dir="ltr">:30 air squats</p><p dir="ltr">1 minute cardio</p><p dir="ltr">:30 pvc pass through</p><p dir="ltr">:30 pvc good mornings</p><p dir="ltr">:30 kip swings</p><p dir="ltr">:15 goblet squats (light weight)</p><p dir="ltr">:15 kb deadlifts (light weight)</p><p dir="ltr">:15 pull ups</p>