Thursday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
100m Run
5 DB Power Cleans
5 DB Push Press
5 Kipping Swings
5 Hanging Knee Raises
5 Wall Balls
5 DB Thrusters
Workout
12 days of Christmas 2020 (Time)
1-Rope climb
2- Thrusters 115/75
3-Power Snatches 115/75
4- Power Cleans 115/75
5- TTB
6-Pull Ups
7- KBS 53/35
8- Box Jumps 24/20
9-Burpees
10- Front Rack Lunges 115/75
11- STO 115/75
12- Front Squats 115/75
* No Rack
**40 Min Time cap
Competition
12 Days Of Christmas Competition (Time)
12 Days of Christmas
1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 30/20#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)
*40 Min Time Cap
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