12192018

CROSSFIT

12 Days of Christmas

(40 min cap/modify if needed as 2 rounds of 1-12) 

1- HSPU - open standard - scale down to heavy single DB Push Press

2- Hang Power Clean @115/75

3- Thrusters  115/75

4- Box jump overs 24/20

5- No push up burpees

6- Sit ups

7- Cal bike

8- Deadlift@115/75# 

9- Du’s

10- Pull-ups

11- Wall ball, 20/14#, 10/9ft

12- TTB

___

ENDURANCE

(Week 5)

A. 4-8 lemon squeezers, :10-:20 sec hollow hold; rest :30 secx6 complexes 

+

Teams of two (one working at a time/split evenly):

30 min amrap:

Row 1600 m (400 each)

Run 800 (400 m each) 

20 Push ups

+

:30 sec couch

:30 sec half pigeon