Group Class – Fri, Dec 9

BIO Community Fitness- King George – Group Class

Power Clean

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
or 20 burpee pull-ups scale

Double Under Challenge Day 7 (Checkmark)

Skill Development

EMOM for 12 minutes (4 rounds*):

Round 1 w/  HEAVY  rope

Round 2 w/  HEAVY  rope

Round 3 w/  MEDIUM  rope

Round 4 w/  MEDIUM  rope

Minute 1: 5 to 10 “Big Singles”  ▶️  + 5 “Piking” Double Unders

Minute 2: 5 to 10 “Big Singles”  ▶️  + 5 “Donkey Kick” Double Unders

Minute 3: 5 to 10 “Big Singles”  ▶️  + 5 “Pogo Stick” Double Unders