December 08, 2016
0
CrossFit Spanish Fort – CrossFit
Metcon (AMRAP – Reps)
10min EMOM
30sec max DU
SCALING: If you are efficient with singles then work on DU attempts. If not try going unbroken singles in the 30sec
Metcon (Time)
21-15-9
Calories on Assault Bike
Calories on Rower
Metcon (No Measure)
10 minute cooldown
Mobility/ Stretching
