“Competition”

A-Group
A. BS – -5,4,3,2,1 (heavy ramp up, not a max) + 90% x 10 reps in as few sets as possible.
B. 15:00 EMOM:
1st Min – 8-12 High Incline Lat Pull (on the cart)
2nd Min – 8-12 DB Hammer Curl @3121
3rd Min – 10-15 GHD Sit-up @3020
+
2:00 Rest
+
For Time @100%
20 KBS (55#)
30 Walking Lunges
20 SDBJ (24″)
30 STO (65#)
20 Alt. DB Sn (45#)
30 Wall Balls

B-Group
A. FS – 5,4,3,2,1 (heavy ramp up, not a max) + 90% x 1 EMOM x 6
B. 4 x 45 sec AMRAP PC+PJ (135#), on 1:30 Rest
C. For Time:
60 Wall Balls
40 KBS (70#)
30 Wall Balls
20 KBS (70#)
60 Wall Balls
40 KBS (70#)
D. 80 Band Pull-aparts + 80 Band Face Pulls (partition by feel, light tension)

December 12
“CrossFit”
December 15
WOD