"Cinderella"

EQUIP: Bar (a: 155/105, i: 135/95, b: 95/65), Slam Ball (30/20), Box (30/24), Pull-Up Bar

WARM-UP:

Active Stretch, then:

800m Run

10 Push Up

10 Ball Slam

10 Box Jump

10 V-Up

-then: self-directed warm-up to work up to WOD weight for all lifts

—————————-

“CINDERELLA” 

(the latest addition to the CrossFit Girls WODs…because we cleaned ALL day long!)

-use same barbell throughout entire workout (a: 155/105, i: 135/95, b: 95/65)

1a) EMOM for 5 Min:

5 Power Clean (sub: Hang Power Clean)

5 Push Jerk

1b) 5 Min AMRAP:

5 Jumping Ball Slam (30/20)

5 Clap Push-Up Burpee (sub: Double Push-Up + Shoulder Tap Burpee)

-2 min. rest-

2a) EMOM for 5 Min:

5 Power Clean

5 Front Squat

2b) 5 Min AMRAP:

5 Burpee-Box Jump (30/24)

5 Chest-2-Bar Pull Up

-2 min. rest-

3a) EMOM for 5 Min:

5 Power Clean

5 Back Squat

3b) 5 Min. AMRAP:

5 Evil Wheel

5 Bar-Facing Burpee

-2 min. rest-

4a) EMOM for 5 Min:

5 Power Clean

6 alt. Front Lunge

4b) 5 Min AMRAP:

50m Slam Ball Run (ball centered at chest)(30/20)

5 Slam Ball Burpee (“Slurpee”) (30/20)

SCORE = Sum of Rounds + Extra Reps over all 4 AMRAPs (= 1b + 2b + 3b + 4b)