With a 5 min running clock:
2 min of Rowing or Skiing
2 min of AMRAP – 15 lying leg raises, 10 PVC or unloaded barbell good mornings, 10 air squats
1 min of Shuttle Runs


Coach’s choice X 6 min


Review of all movements in the Metcon


4 rounds for time
2 Squat Cleans
15 Push-ups
99 Double-unders
12 Sit-ups
23 Deadlifts
13 Box Jumps
P – 185/125, GHD Sit-ups, 24”/20”
L – 135/95, Ab Mat Sit-ups, 24”/20”
F – 115/75, Single-unders, Ab Mat Sit-ups, 20”/16”
In remembrance of Kiana O’Neil of CrossFit Continuum (Colorado Springs, CO, USA). Kiana passed away 12/23/13 at the age of 14. “She worked diligently through On-Ramp and was eager to join her mom, Monica Meade, in classes. Her determination was inspiring to everyone around her. Kiana never used the word can’t, she just tried until she could. She was so strong, not just physically but mentally.”
“I think one of the biggest things I am grateful for is crossfit. I seriously have never been so in love with a hobby in my life. I’m grateful for one of the trainers helping me get over my biggest fear, box jumps, and I’m grateful for the WOD everyday even though sometimes they suck, and I’m grateful for the support that goes on in crossfit.” – Kiana O’Neil