WODs

CrossFit WOD, December 24, 2019

By December 22, 2019No Comments
12 Days of Christmas!

Warm-up
Warm-up
Coach’s Choice

Metcon
Twas’ The Night Before Christmas Part 2
For Time: 40 Minute Cap

1 Power Clean
2 American KB Swings 53/35#
3 Air Squats
4 Burpees
5 Toes to Bar
6 100m Run or 150 Row
7 Hand-Release Push-ups
8 SDHP 53/35#
9 Box Jumps 24/20"
10 Wall Balls 20/14#
11 Sit-ups
12 Deadlifts

To be performed exactly how the 12 Days of Christmas song goes.

RX = with a partner, 165/115#
Rx+ = Solo, 185/125#

* STIMULUS * BE FESTIVE AND SHARE EQUIPMENT/SPACE. BRING THE HOLIDAY CHEER!

Mods – 1.) Clean weight 2.) Russian KBS 3.) No push-up burpee 4.) Knee-ups 5.) SDHP weight 6.) Box height/step-ups 7.) WB weight