Great quote from Ben Bergeron of CrossFit New England

WOD:

#Black and Blue (16 min Cap)

5rds for time:

10 Power Cleans (135/95lbs) 
10 Burpees

UnLoaded (No Barbell):

5 rds for time:

10 KB Deadlifts

10 KB Swings

10 Burpees

Rest up to 5 min once complete, then:

#midline conditioning

EMOMx12

15/12  Calorie Row or 12/10 Calorie Airdyne
15 Weighted Ab Mat Sit Ups (Rx+GHD Sit Ups)

**Remember with EMOM’s we are working hard and fast for approx :30-:45 sec.  Don’t turn in to an AMRAP. Work for your rest!