Main – CrossFit Group WOD

ANNOUNCEMENT! RPCF Christmas Party! December 14th. Miele Showroom (69 Smithe St, Vancouver). An elegantly catered event in a gorgeous setting. I need you to go to our FB page and Join if you are interested in going. I need to get a tentative head count. There will be more details to come. The event will be around $50 per person.

No YOGA this Sunday. Spenser is still in the magical land of Ontario.

,: Coach Led – 10 min (No Measure)

Warmup movement and mobility

2 min – Max Effort Double Unders (AMRAP – Reps)

As many double unders as possible in 2 minutes.
If you do not have your double unders, the trade off is 3 singles = 1 double.

Overhead Squat (4 x 5 reps)

EMOM- 14 minutes (burpee/KB) (AMRAP – Reps)

Even – As many burpees as possible
Odd – 12 KB swings (53/35)

Score is total burpees completed.
Use time left over on odd minutes to rest.