CFRE WOD 12/12/14

Dec 11th, 2014

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Category: WOD

CFRE WOD 12/12/14

Main – CrossFit

The Rocky (No Measure)

250 Singles… Jump Rope

100 Jumping Jacks

50 Mountain Climbers… 1R + 1L= 1

1 minute Hussle & Down Ups

1 minute Shadow Box

Power Clean (4@60, 4@70, 3×4@75)

Metcon 12/12/14 (Time)

For Time: 42 DU (126 Singles), 21 KBS (53, 35), 30 DU (90 Singles), 15 KBS (53, 35), 18 DU (54 Singles), 9 KBS (53, 35)! REST 3 Minutes then 21-15-9 reps of Thrusters (75, 55) and SDHP (75, 55)!
Combine total times from each metcon and log that number. Don’t add the 3 minutes of rest.

Tabata 12/12/14 (8 Rounds for reps)

Tabata Med Ball Toe Touch Soccer Drill (R+L=1)

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