December 20, 2016

MIXED LEVEL CLASSES
Conditioning: For Time
“12 DAYS OF CROSSFIT-MAS”
1 Squat Snatch, 135/95
2 Box Jumps, 30/24
3 Push Press, 135/95
4 Toes-to-bars
5 Hang Power Cleans, 135/95
6 Push-up (hand release)s
7 Deadlifts, 135/95
8 Burpees
9 Kettlebell Swings, 70/53
10 Walking Lunges (10 each side)
11 Wall Balls, 30/20 lbs
12 Assault Bike (Calories)s
*RX+ 175/115 on all barbell movements.
*40 minute time cap

Version 2.0
1 Dumbbell snatch
2 Box Jumps, 24/20
3 DB Push Press
4 Toes-to-bars
5 DB Hang Power Cleans
6 Push-up (hand release)s
7 Deadlifts, 135/95
8 Burpees
9 Kettlebell Swings, 53/35
10 Walking Lunges (10 each side)
11 Wall Balls, 20/14
12 Assault Bike (Calories)s