WOD 12.17.14

Main – CrossFit

Warm-up

Coaches Choice

Metcon

Double EMOM (2 Rounds for reps)

EMOM 10min Odd – Push Press x 5 (50-60% of 1RM), Burpee Box Jump x 5 (24/20) (this will be packed in, move fast)

Even – Double Unders x 30 OR max reps in 30 seconds for RX+ (if you have more than 30 doubles per 30 seconds)

REST 2min then:

EMOM 10min Odd – Row 15 calories

Even – Burpee over the Erg x 8-10 reps

Record LOAD in notes and total REP Count – RX should be 50 reps on the odd minutes and 130 reps in the even minutes, if you sub singles, do as many in 30 seconds as possible, do not click RX.

For EMOM two, record reps as calories plus burpees

Cash Out

10 Skin the cats on the rings, with a back lever attempt on each of the last 5.

Cool Down

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