Category: W.O.D.

*9 am Only*

Metcon

“12 Days Of Christmas”

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

Metcon

With a Partner

AMRAP 20

400m Run (Together)

30 Box Jumps

30 Pull-ups

*Share Workload as Desired*

Metcon

“Double Krannie”

With a Partner

100-80-60-40-20

Wallballs

Doubles

Sit-ups

*Share Workload as Desired*

Metcon

“CrossFit Total”

1RM Back Squat

1RM Strict Press

1RM Deadlift

*9 am and 5:30 pm only*

Strength

EMOM 5

3 Back Squat @80%

EMOM 5

10 Standing Calf Raise

Metcon

AMRAP 15

5 Clusters (95#/65#)

10 Burpees

15 Sit-ups

Strength

EMOM 5

3 Strict Press @80%

EMOM 5

10 DB Front Raises

Metcon

3 Rounds 

400m Run

12 Box Jumps

12 DB Push Press (35#/20#)