Friday 12/23/16 - 12 Days of CrossFit

Box Briefs: The gym WILL BE OPEN Christmas Eve at 10 AM for a TEAM WOD.
Christmas Day: Closed
Monday Dec. 26th: 12 Noon WOD and Open Gym 10 Am-1 PM
MAIN WOD M-1: “12 Days of Christmas”
1 Rope Climb
2 Thrusters 155/105
3 Box Jumps 30/24′′
4 KB Swings 70/55
5 Bar Facing Burpees
6 DB Push Press 45-55/20-30
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 Pullups
11 HSPU
12 Deadlifts 315/205
*Thrusters should be challenging weight.
*Timecap is coaches choice!
*To be performed like the song.
Example: 1 Rope Climb
2 Thrusters + 1 Rope Climb
3 Box Jumps+ 2 Thrusters + 1 Rope Climb
4 KB Swings + 3 Box Jumps + 2 Thrusters + 1 Rope Climb
Etc.
OPTIONS
Level 2
1 Rope Climb 12ft
2 Thrusters 135/85
3 Box Jumps 24"/20"
4 KB Swings 55/35
5 Bar Facing Burpees
6 DB Push Press 35/15
7 Pistols (modified)
8 Hanging Leg Raises
9 Wall Ball 14/10#
10 Jumping Pull Ups
11 Modified HSPU
12 Deadlifts 275/155
Level 1
1 RC = 3 Walk Ups
2 Thrusters 95#/65#
3 Box Jumps 20"/18"
4 KB Swings 35/25
5 Bar Facing Burpees
6 DB Push Press 25/10
7 Lunges (alternating)
8 Toes 2 Post
9 Wall Ball 10/8#
10 Jumping Pull Ups
11 Push ups
12 Deadlifts 185/125
M-2: Clean Up + Mobility
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