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"12 Days of CrossFit"

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"12 Days of CrossFit"

Holiday Week Schedule Tuesday- 12.24.19 9:30am- 12 Days of CrossFit WOD 4:30pm- 12 Days of CrossFit WOD **all other classes canceled. Wednesday- 12.25.19 Merry Xmas *CLOSED Thursday- 12.26.19 6:00am- CANCELED 9:30am- WOD Noon- WOD 4:30pm- WOD 5:30pm- WOD 6:30pm- CANCELED Friday- 12.27.19 6:00am- WOD 9:30am- WOD Noon-CANCELED 4:30pm- WOD 5:30pm- WOD Saturday- 12.28.19 8:00am- WOD 9:00am-11:00am- OPEN GYM Sunday- 12.29.19 10:00am-12:00pm- Open Gym

MC: "12 Days of CrossFit" (Time)

"12 Days of CrossFit"
For Time:
1 Squat Snatch (135/95)
2 Hang Power Snatches (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps Overs (24/20)
7 Handstand Push-ups
8 Goblet Reverse Lunges (53/35)
9 Kettlebell Swings (53/35)
10 GHD Sit-ups
11 Wallballs (30/20)
12 Calorie Assault Bike or Row

RX
Weight on barbell (95/65)
Wallball (20/14)

GENERAL
The workout flows in the same order as the song "12 Days of Christmas":
1 Squat Snatch
2 Hang Power Snatches, 1 Squat Snatch
3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch
4 Burpees, 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch
…..
This is a longer piece that can last 25+ minutes

Whiteboard:

Tuesday, December 24, 2019

Male Clients