“12 Days of CrossFit” CrossFit WOD – Friday December 24th, 2021
Morning Schedule Only Today! No Afternoon Classes Today – Merry Christmas!
CrossFit Preferred – Christmas Spirit Week
Wear all the Christmas Spirit!
Today you will choose one 12 days version – also option to do as a partner wod
Metcon
12 Days of Crossfit (Time)
1 Thruster
2 Hang Power Cleans
3 Deadlifts
4 Burpees
5 TTB
6 Box Jumps
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings
10 AbMat Sit-Ups
11 Wallballs
12 Cal Bike or Row
Barbell – 135 / 95 lb
Box – 24″/20″
Kettlebell – 53 / 35 lb
Wallball – 20 / 14 lb
12 Days of Grinchmas (Time)
12 Days of Christmas
1 Power Clean 225/155
2 Bar MU
3 C2B
4 Pull Up
5 T2B
6 KB Front Rack Lunge (each leg) 53/35
7 KB Swings (Russian)
8 Single KB Deadlifts 53/35
9 Bike Cals
10 Deadlifts 225/155
11 Box Jumps 30″/24″
12 Burpee Box Jump Overs 30″/24″
2021 12 23