CFRE Metcon 12/24/15

Dec 23rd, 2015

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Category: WOD

CFRE Metcon 12/24/15


CrossFit Rugged Edge – CrossFit

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:

High Knees

Butt Kickers

Alternating Toe Touches

A-skip

Walking Lunges

Perfect Stretch

Warm Up #3 (No Measure)

3 Rounds of 250m row or 1 minute of Jump Rope (Ione Peeps), 10 Pushups, 10 Situps, 10 Air Squats, 10 KBS (53, 35).

T’was the Night Before Christmas! (Time)

For Time: 24 Burpees, 24 Deadlift (95, 65), 24 Box Jumps, 24 Hang Power Clean (95, 65), 24 WBS (20, 14), 24 Push Press (95, 65), 24 Split Lunge Jumps, 24 Ground to Overhead (95, 65), 24 Walking Lunge Steps, 24 Thrusters (95, 65), 24 Air Squats.

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