CrossFit 42 South

WOD: Tuesday the 23rd December 2014

GPP

Conditioning

4 rounds of:

1min ME row for calories

1min rest

1min ME KB snatch

1min rest

1min ME burpee box jumps 24/20”

1min rest

*Score is total reps of each movement

 

COMP

Skill

10min EMOM of:

3-5 muscle ups

*Scale up or down as needed. These should be smooth and nearly effortless. Don’t go to failure on this.

 

7 rounds of:

1min ME Air bike for calories

1min ME double unders

1min ME burpees

2min rest

*No rest between the 1min work stations. Transition fast. Score is total reps after each round. If possible, note how many reps on each movement as well.

 

Then DIE hahahaha

 

Cool video of the CrossFit Invatational

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One Response to “WOD: Tuesday the 23rd December 2014”

  1. Lucy says:

    10min EMOM 3-5 muscle ups – 3,2,3,3,2,2,2,2,2,2 – 23 in total

    Conditioning
    96 airbike calories
    396 double unders
    108 burpees