12 Dec Sunday WOD

CrossFit Metric – CrossFit

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Metcon (No Measure)

Three sets of the following (15-minutes):

Elevated Ring Rows or L-Pull Ups x 10-reps

DB Single Leg Step Ups x 10 L/R

Wall Press x 30

Shoot Ups x 20

Metcon (Time)

12-minutes to complete:

500m row Max Effort x 3

OR

1,000m row Max Effort x 2