WOD 12.18.14

Main – CrossFit

Warm-up

Boxes (No Measure)

Pull out a box.

10 Box Step Ups

10 Box Jumps

Straddle stretch, runners lunge stretch on the box (30 seconds per leg)

20 Box Push-ups (leaning against box, hold plank)

10 Box Dips

10 Burpee Box Jumps

10 Box Jump Overs

1 minute Batman holding the box

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
45 minte time cap – record your actual reps in notes and in metcon below.

Metcon (AMRAP – Rounds and Reps)

EVA Score for time cap

Record rounds and reps here, add finishing on the run to notes

Cool Down

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