12.24.14

12-Days-of-Xmas

ONLY 2 CLASSES AT 11:30AM AND 12:30PM

 

CrossFit FMS WOD:

1.)  Warmp-up

300m row

2 rds

  • 8 alternating samsons
  • 8 air squats
  • 8 bar kips
  • 8 jumping jacks

WOD:  12 Days of Christmas

  1. Thruster    135/95
  2. HSPU
  3. Box jump overs
  4. C2B pull-ups
  5. Lateral bar hop burpees
  6. GHD sit-ups
  7. Ball slams
  8. KBS
  9. Wall balls
  10. Goblet squats
  11. Push press    135/95
  12. Hang power clean    135/95

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

12,1..3,2,1.4,3,2,1.. 

 

 

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