by Gregory Estes

CrossFit WOD, December 3, 2022

Workout of the Day: Saturday, 03-December-2022

Announcement
<p>CFMH Christmas Party tonight!</p><p>Day: Saturday, December 3rd</p><p>Time: 6:30 pm</p><p>Location: Dish Society on Memorial Dr.</p>

Warm-up
<p>Partner 1 – 500m&nbsp;Row&nbsp;</p><p>Partner 2 – 400m Run</p><p>then switch</p><p> </p><p>Once each partner completes both movements, move onto:&nbsp;</p><p> </p><p>2 Rounds:&nbsp;</p><p>Partner 1 – One round of Cindy (5 pull-ups + 10 push-ups + 15 air squats)</p><p>Partner 2 – Bear crawl (down &amp; back length of the rig)</p><p>then switch</p><p> </p><p>Once completed, move onto:</p><p> </p><p>Both partners complete 10 Burpees together.&nbsp;</p>
Metcon (Time)
<p>Teams of 2</p><p>50 Burpee DB box Step Overs 2 DBs 50s/35s (split)</p><p>25 Synchro Pull-ups</p><p>50 cal Row (split)</p><p>25 Synchro HSPU</p><p>50 TTB (split)</p><p>25 Synchro KBS 53/35</p><p>50 Cal Ski (split)</p><p>25 Synchro Burpees</p><p> </p>

Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>