December 22, 2016

CrossFit:

Warm Up:
10min EMOM
Even:  10 Dynamic Stepups
Odd: 10 Ring Rows

WOD:
“Santa’s Sleigh”
3rds
1min Max Meter Row – 1min Rest
:45 MMR – :45 Rest
:30 MMR – :30 Rest
:15 MMR – :15 Rest
Rest 5min

BodyFit: 066

12min EMOM
Even: 5 Strict Pullups
Odd: 10 Box Jumps

WOD:
4rds
500m Row/50 Cals AD
30 KBS – Russian (AHAP)
30 Situps
*Alternate row/bike each round