“CrossFit”

WU- Coaches Choice

**4 People at each EMOM**
10:00 EMOM:
Odd 6-8 Power Cleans (135 – 155/75 – 95)
Even 8-12 Ring Dips (or strict stationary)
+
2:00 Rest
+
10:00 EMOM:
Odd – 50yd Sled Push (fast feet)
Even – 30 sec AMRAP MB Slams
+
2:00 Rest
+
10:00 EMOM:
Odd – 1-2 Rope Ascends
Even – 30 sec AMRAP DB Thrusters
+
2:00 Rest
+
10:00 EMOM:
Odd – 30 sec AMRAP Air Squats
Even – 10-15 GHD Hip Ext

December 12
“CrossFit”
December 15
WOD