12/24/2018

Salt Lake City CrossFit – WOD

MERRY CHRISTMAS!

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Warm-up

500m row

+

Group warm-up starts 5 mins after the hour!

Metcon

12 days of Christmas intermediate (Time)

1 Deadlift 225/155

2 Burpees

3 Pull ups

4 Push ups

5 Toes to bar

6 Shoulder to overhead 95/65

7 Box Jumps 20/24

8 Alt jumping lunges

9 Sit ups

10 Ring Rows

11 KB Swings 53/35

12(00)m row

12 days of Christmas advanced (Time)

1 ring muscle up

2 clean and jerks 225/135

3 box jumps 30/24

4 hang snatch 115/75

5 bar over burpees

6 pistols

7 KBS 70/53

8 wall balls 20/14

9 pull-ups

10 HSPU

11 TTB

12 front squats 225/135

Cooldown

3-5 mins bike at an easy pace

+

group cool down and stretch

Monday, December 24th, 2018 at 3:00 am / WOD