12/18/2018

12/18/2018
Thank you to everyone who came out tonight and showed there support for our awesome community. We can now RUN outside!!

Free Kill Cliff or Fit Aid if you complete today’s WOD. Come on crew… Challenge yourself!

Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
1) 100/70 Calorie Row
2) 100 Sit Ups

Rest 2 minutes after this section. Record rounds plus reps.
Metcon (AMRAP – Rounds)
15 Minute EMOM:
1) 15 Alternating DB Snatches, 50/35#
2) 200m run
3) 50 Double Unders

Rest 2 minutes after this section. Record minutes completed successfully.

Scales:
Lighter DB
Fewer double unders or 2:1 single unders

Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
1) 100/70 Calorie Assault Bike
2) 100 Russian Twists, 35/25#

Record rounds plus reps.

Scales:
Lighter plate