CrossFit WOD, December 18, 2019

Wednesday 12182019

Skill
Metcon
E3MOM for 18 minutes:
-8 Strict Press (70-80% 1RM)
+ 15 KB Swings 53# / 35#
-15 V-ups

Metcon
Metcon (2 Rounds for reps)
Alternating 20 min EMOM with Partner.
On any machine-
Rounds 1-10: 40 second sprints
Rounds 11-20: 20 second sprints

Alternating 20 min EMOM with Partner.
Rounds 1-10: 40 second sprints on Machine.
Rounds 11-20: 20 second sprints on Machine.
2 SCORES – lowest number of calories in a single round during rounds 1-10 and second score is lowest number of calories in a single round during rounds 11-20. This is for EACH INDIVIDUAL, meaning you only score your efforts.