Christmas Eve Schedule - 5:30 am and 8 am
12 days a Christmas Wod
*standard version
**also a 12 rd version with 3 movements (less complex)
“12 Days of CrossFit” 1 Squat Snatch (135/95) 2 Box Jumps (30/24) 3 hang pwr cleans 4 sandbags 5 deadlifts 6 toes to bar 7 Burpees 8 Lunges (8 each side) 9 KBS 10 Cal Echo Bike or Row 11 Wall Balls (20/14) 12 (1 running loop around the building) Scaled Version “12 Days of CrossFit” 1 Single Arm DB Snatch Ea Arm 2 Box Jumps 20" 3 DB pwr cleans 4 sandbag 5 db deadlift 6 Knee ups 7 Burpees 8 Lunges (8 each side) 9 Kettlebell Swings 35/26 10 cal Row 11 Wall Balls 12 (1 running loop around the building) Alternate WOD 12 Rounds for time: 3 devil presses 6 burpee pull-ups 9 lunges with dbs (or without)
“12 Days of CrossFit” 1 Squat Snatch (135/95) 2 Box Jumps (30/24) 3 hang pwr cleans 4 sandbags 5 deadlifts 6 toes to bar 7 Burpees 8 Lunges (8 each side) 9 KBS 10 Cal Echo Bike or Row 11 Wall Balls (20/14) 12 (1 running loop around the building) Scaled Version “12 Days of CrossFit” 1 Single Arm DB Snatch Ea Arm 2 Box Jumps 20" 3 DB pwr cleans 4 sandbag 5 db deadlift 6 Knee ups 7 Burpees 8 Lunges (8 each side) 9 Kettlebell Swings 35/26 10 cal Row 11 Wall Balls 12 (1 running loop around the building) Alternate WOD 12 Rounds for time: 3 devil presses 6 burpee pull-ups 9 lunges with dbs (or without)
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