CrossFit Pineville – RISE
Metcon
“Deck the Halls”
Alt EMOM x 30
1) 20 Goblet Sissy Squat
2) 20 gob alt lunges
3) 40 Double unders
4) 10 Burpees
5) 15 Row Cals
6) Rest
*the goal of each movement is
completing as fast as you can
*if you feel you dont need the
rest, get heavier weight or
move faster
