WOD – 12/26/18

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 12

1: row or bike

2: 8/8 Bird dogs

3: 8/8 Single arm cross body RDLs

4: 6/6 DB or KB hang clean and press

Metcon

Metcon (Time)

3 RFT

20 Deadlifts 155/105#

10/10 single arm DB push press 50/35#

Midline Conditioning

Tabata 16 Alternating

Abmat sit ups

Flutter kicks

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