WOD 12/12/17

EMOM 7 Minutes (70%+)

3 Hang Cleans (unbroken) Power or Squat

Then….

AMRAP 15 Minutes

15 Ring or Bar Muscle Ups (can mix) Scale=20 Pull/20push

20 HSPU

25 Hang Cleans 135/93

30/20 Cal Assault Bike or Row

The annual CFWC Beginner/Intermediate partner competition is January 13th! Sign up to compete or judge at https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348