Thursday, December 13

Rowling (AMRAP - Reps)

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait.

Bench Press (4 x 5)

-warmup to 70% for 1st set, add weight

Toes-To-Bar (10 EMOM x 6)

10 T2B EMOM x 6

CrossFit Crosscheck Winter Classic WOD 1 (AMRAP - Rounds)

Partner Wod One Partner Completes a full round, then tags partner in for a full round RX 12 Min Amrap: 30 DU or 90 Singles 3 Pullups or 10 Jumping Pullups 6 Hang Cleans 95/65 9 HR Pushups

RX+ 12 Min Amrap: 30 DU 3 Bar Muscle Ups 6 Hang Cleans 155/105 9 HSPU

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