12.24.15

12-Days-of-Xmas

ONLY 2 CLASSES AT 10:00AM AND 11:00AM

Christmas Day-closed

Saturday-10am WOD (no yoga)

 

CrossFit FMS WOD:

1.)  Warmp-up

600m run

2 rds

  • 10 good mornings  45/35
  • 10 thrusters
  • 10 bar kips
  • 10 push ups

WOD:  12 Days of Christmas

  1. Front squat  135/95
  2. Hang power clean
  3. Push jerk
  4. Deadlifts
  5. Burpees
  6. Toes to bar
  7. Wall balls  20/14
  8. KBS  70/53
  9. Squats (slam ball on either shoulder)
  10. Ball slams  35/20
  11. Box jumps  30/24
  12. Thrusters

***SCALE AS NEEDED***

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

 

 

 

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