WOD - 12/17/2020

12th State CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Reps)

1:40 on/ 20 off x 5 On Bike or Rower

AMRAP 10

15 Burpees

30 Step Ups

15 Hanging Straight Leg Raises

1:40on / 20 off x 5 On Bike or Rower

Goal on 1:40

Rower 460/400

Bike 820/770

Home WOD

Metcon (AMRAP – Reps)

Tabata Jump Rope

4 Min of 20s on 10s rest (8 rounds of that total)

Then

AMRAP 10

15 Burpees

30 Step Ups

15 V-Ups

Then

Tabata Jump Rope

4 Min of 20s on 10s rest (8 rounds of that total)