SATURDAY 12-23-17

MERRY CHRISTMAS🌲 REJOICE AND HAVE A SAFE AND HAPPY HOLIDAY💖

NO CLASSES ON MONDAY CHRISTMAS DAY

 

WARM UP
5 Min cardio(of choice, Row , Jump rope or run)
Then
2X
10 Burpees
10 Squats
10 Ring Rows
10 goodmorning

 

Then barbell warm up to the weight your gonna use.

 

 

“12 Days of CrossFit”
Barbell Weight: RX- 65/95; RX+- 75/115
25 min. cap
Complete like the song: Do 1; then 2 and 1; then 3,2,1 etc. until 12 Power Snatches + finish the round with 1 Deadlift

1 Deadlift
2 Front Squats
3 Push Press
4 HPC
5 HR Push-ups
6 Pull-ups
7 Mountain Climbers L/R=1
8 KB Swings 1/1.5p
9 Sit-ups
10 Double Unders
11 CAL ROW
12 POWER SNATCHES

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