December 24, 2018

CROSSFIT
Mixed Level
Option 1
12 Days of CrossFit-Mas (Time)
1 Squat Snatch, 135/95 lbs
2 Box Jumps, 30/24 in
3 Push Press, 135/95 lbs
4 Toes-to-bars
5 Hang Power Cleans, 135/95 lbs
6 Push-up (hand release)s
7 Deadlifts, 135/95 lbs
8 Burpees
9 Kettlebell Swings, 70/53 lbs
10 Walking Lunges (10 each side)
11 Wall Balls, 30/20 lbs
12 Assault Bike (Calories)s

Perform like the song:

Round 1: 1 Snatch
Round 2: 2 BJ + 1 Snatch
Round 3: 3 Push Press + 2 BJ + 1 Snatch
Round 4: 4 TTB + 3 PP +2 BJ + 1 Snatch..

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

Round 1: 1 Snatch
Round 2: 2 BJ + Snatch
Round 3: 3 Push Press + 2 BJ + 1 Snatch
Round 4: 4 TTB + 3 PP +2 BJ + 1 Snatch..