WOD September 9, 2014 (Tuesday)

Tier 1
5 x 5 Bench Press

and then…

*EMOM – 21 Minutes
Minute 1 – 12 Knee Raise
Minute 2 – 10 Russian KB Swings (pick weight)
Minute 3 – Max Double Unders or Singles

*Score is total Double Unders
*Shoulder Mobility

Tier 2
5 Rep Max Bench Press

and then…

*EMOM – 21 Minutes
Minute 1 – 15 Knees To Elbow (or) Toes To Bar
Minute 2 – 12 Russian KB Swings (44/26)
Minute 3 – Max Double Unders

*Score is total Double Unders
*Shoulder Mobility

Tier 3
3 Rep Max Bench Press

*EMOM – 21 Minutes
Minute 1 – 15 Toes To Bar
Minute 2 – 12 Russian KB Swings (53/35)
Minute 3 – Max Double Unders

*Score is total Double Unders
*Shoulder Mobility

CrossFit – Tue, Dec 24

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