CFRE WOD 12/18/14

Dec 17th, 2014

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Category: WOD

CFRE WOD 12/18/14


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

Bench Press (4@60, 4@70, 3×4@80)

Metcon 12/18/14 (Time)

For Time: alternate 9-15-21-15-9 reps of Thrusters (95, 65) with 50-40-30-21-10 reps of Double Unders or Singles with triple the number of DU!

Tabata 12/18/14 (8 Rounds for reps)

Tabata Shuttle Runs! Length of turf=1 rep!

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