Thursday, December 19th 2019

Crossfit
12 days of Christmas WOD
1 db renegade row devils press (50/35lb)
2 db burpee deadlifts
3 strict pullups
4 thrusters (95/65lb)
5 hang power cleans
6 front rack lunges
7 deadlifts
8 toes to bar
9 hand release pushups
10 wallballs
11 kb swings (53/35lb)
12 alternating db snatches
*Perform the workout like the song, so 1, 2-1, 3-2-1, 4-3-2-1, etc etc.

*40-45 minute time cap

Rx-Plus

115/75lb

Metcon Class

Every 4 minutes for 32 minutes alternate between
A) and B)
A) Row 500m+ 25 air squats
B) Row 500m + 50 double unders
*If row takes longer than 2:15 modify to 400-450m row

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