Day 6
WOD 161224
Merry Christmas Eve!!!
12 Days of CrossFitmas
If you can't get into the 8 or 9, there will be an unofficial heat at 10am today… so please come in at 10 if you can't get into an earlier heat… we will make it work.
A. 12 rounds of CrossFitmas for time of:
(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP!
1 overhead squat (ohs)
2 power snatch + 1 ohs
3 sumo deadlift high pulls (sdhp) + 2 power snatch + 1 ohs
4 push press (pp) + 3 sdhp + 2 power snatch + 1 ohs
5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs
6 kettlebell swings (kbs), 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs
8 box jumps (bj) + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs
9 pull-ups + 8 bj + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs
10 toes to bar (t2b), 9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
11 hand release push-ups (hrpu) + 10 t2b, 9 pull-ups + 8 bj + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 power cleans + 1 ohs
12 goblet walking lunges + 11 hrpu + 10 t2b + 9 pull-ups + 8 bj + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs
B. post WOD body maintenance
Canceled 8am. Happy Holidays!
Canceled 8am. Happy Holidays!
Canceled 8am. Happy Holidays!
Canceled 8am. Happy Holidays!
Canceled 8am. Happy Holidays!
Canceled 8am. Happy Holidays!
Canceled 8am. Happy Holidays!
Canceled 8am. Happy Holidays!
Canceled 8am. Happy Holidays!
Canceled 8am. Happy Holidays!