CrossFit WOD, December 24, 2018

CrossFit WOD, December 24, 2018

WOD for 12.24.18
Reminder we only have classes at 8:30 am, 9:30 am & 10:30 am

This years 12 days of Christmas is the same as last years. Look at December 20, 2017 to compare results.

Metcon (AMRAP – Reps)
"Merry Christmas Ya Filthy Animals Rx" (workout performed like the 12 days of Christmas song) 35 Minutes to Complete or Complete As Many Reps As Possible.

1 Shoulder to Overhead (155/105 lbs)
2 Front Squats (155/105 lbs)
3 Hang Cleans (155/105 lbs)
4 Deadlifts (155/105 lbs)
5 Handstand Push-Ups OR Dips (skull matt)
6 Chest To Bar Pull-Ups
7 DB Thrusters (55/35 lbs)
8 Box Jumps (30/24")
9 Burpees Over The Bar (lateral)
10 Calories on The Assault Bike
11 Calories on the Ski Erg
1200m Run (400m super 8 route + 800m flat route)

The total number of reps possible are 353 (run counts as 1). If you don’t finish in under 35 your score is total number of reps out of 353.
Metcon (AMRAP – Reps)
FITNESS

"Merry Christmas Ya Filthy Animals" (workout performed like the 12 days of Christmas song) 35 Minutes to Complete or Complete As Many Reps As Possible.

1 Shoulder to Overhead (95/65 lbs)
2 Front Squats (95/65 lbs)
3 Hang Cleans (95/65 lbs)
4 Deadlifts (95/65 lbs)
5 Push-Ups
6 Feet Elevated on Box Aussie Pull-Ups OR unassisted pull-ups
7 DB Thrusters (35/20 lbs)
8 Box Jumps or Step-Ups (24/20")
9 Burpees Over The Bar (lateral)
10 Calories on The Assault Bike
11 Calories on the Ski Erg
1200m Run (400m super 8 route + 800m flat route)

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