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Cardi-B? Cardi-NO. June 16, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m row

:10 hang

10m inchworm

10m bear crawl

10 beat swings

5 slow and lows

10 good mornings

10 air squats

10 kipping beat swings

5 berzerker lunges

10 pike push up with leg kick

:30 calf stretch/leg

Metcon (AMRAP – Rounds and Reps)

0-8 minutes

AMRAP

15/10 calorie bike

8 double DB devils press

10-18 minutes

AMRAP

100m sled push

16 alternating DB snatches

20-28 minutes

AMRAP

10 burpees

10 double DB shoulder to overhead

30-38 minutes

AMRAP

18/15 calorie row

12 box jumps (24″/20″)

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