Tuesday 12/24/2019
/WOD
“12 Days of CrossFit”
In Teams of 2 For Time:
1 Thruster 135#/95#
2 Hang Power Cleans 135#/95#
3 Deadlifts 135#/95#
4 Burpees
5 Toes to Bar
6 Box Jumps 24"/20"
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings 55#/35#
10 AbMat Sit-ups
11 Wallballs 20#/14#
12 Calorie Assault Bike
*athletes can break up work however they see fit.
Monday 12/23/2019
/WOD
"Dopamine"
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 meters x 10 Meter Shuttle Sprints
20/14 Calorie Assault Bike
Saturday 12/21/2019
/WOD
“Mike High”
In Teams of 2 For Time:
1000 Meter Row
Power Snatches 75#/55#
1000 Meter Row
8 Rope Climbs
1000 Meter Row
60 Lateral Barbell Burpees
