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21. Apr
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CrossFit WOD, April 21, 2022

4-21-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Cardio
10 Inchworm w/Push-Up
:30 Plank Elbow to Tall

Bench Press (Weight)
Wide Grip Bench Press 5×8
8 Wide Grip Bench Press @ 70%
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 80%
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 85%
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 90%
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 100%
AMAP in :30 Close Grip Push Ups
Metcon (Time)
Reese’s

4 Sets
200m Run
10 Chest to Bar Pull Up or jumping C2B pull ups, or pull ups
5 Wall Walks
200m Run
-Rest 1:1 after each set-

TARGET SCORE
Target Time each set: sub 3 minutes

Time Cap each set: 4 minutes