12/24/16

“12 Days of CrossFit”
“Rx”
1 Squat Snatch (135/95#)
2 Box Jumps (30/24″)
3 Push Presses (135/95#)
4 Toes-to-Bar
5 Hang Power Cleans (135/95#)
6 Hand-Release Push-ups
7 Deadlifts (135/95#)
8 Sit-ups
9 Kettlebell Swings (70/53#)
10 Lunges (10 each side)
11 Wallballs (20/14#)
12 Oz. Beer! Or 12 Cal Row!
Do 1, then 2-1, then 3-2-1, then 4-3-2-1….
Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.
“Scaled”
Barbell 55/75
Step-ups
V-ups
Kb 26/35#
Wallball 10#
“Fb”
1 Squat Snatch (165/115#)
2 Box Jumps (30/24″)
3 Push Presses (165/115#)
4 Bar Muscle-ups
5 Hang Power Cleans (165/115#)
6 Chest Slapping Pushups
7 Deadlifts (165/115#)
8 T2B
9 Kettlebell Swings (70/53#)
10 Jumping Lunges (10 each side – 20 total)
11 Wallballs (30/20#)
12 Cal Air Bike
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