December 23, 2017

CROSSFIT
Conditioning: 4 Rounds for Calories
Dead End
AMRAP 3:
21 Deadlifts (155/105)
21 Over-the-Erg Burpees
Max Calorie Row in time remaining
Rest 3:00
AMRAP 3:
18 Deadlifts (185/135)
18 Over-the-Erg Burpees
Max Calorie Row in time remaining
Rest 3:00
AMRAP 3:
15 Deadlifts (225/155)
15 Over-the-Erg Burpees
Max Calorie Row in time remaining
Rest 3:00
AMRAP 3:
12 Deadlifts (275/185)
12 Over-the-Erg Burpees
Max Calorie Row in time remaining

SWEAT
Conditioning: AMRAP x 15:00
Saturday Special
Run 200m
10 Burpees
10 Med Ball Sit Ups
10 Dumbbell or KB Push Press
Teams of 2
Partner A: Run 200m
Partner B: 10 Burpees, 10 Sit Ups, 10 Push Press
— then —
Partner B: Run 200m
Partner A: 10 Burpees, 10 Sit Ups, 10 Push Press
*Partner completing triplet must complete triplet, even if running partner returns before completion. That time is rest for running partner.
*Partners should use same weight if at all possible.

STRONGMAN
Conditioning: For Time
12 Sumo dead high pulls
11 Overhead squats
10 Hang power snatches
9 Push jerks
8 Hang power cleans
7 Thrusters
6 Push press
5 Back squats
4 Shoulder press
3 Front squats
2 Squat cleans
1 Deadlift
*Rx 95/65 Rx+135/95
*Start with 1 deadlift, then do 2 squat cleans and 1 deadlift, then do 3 front squats, 2 squat cleans and 1 deadlift, then do 4 shoulder press, 3 front squats, 2 squat cleans and 1 deadlift. Continue with this pattern for all 12 Strong days of Christmas. Just like the song.
Conditioning: For Time
Alternative WOD:
100 x DB Bench Press @ 0.5 BW or AHAP x Per hand
*Every Drop – 100ft DB Farmers Carry, Post load in comments.
Conditioning: For Time
Terry
1-Mile Run
100 Push-Ups
100m Bear Crawl
1-Mile Run
100m Bear Crawl
100 Push-Ups
1-Mile Run
*In honor of Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana