MERRY CHRISTMAS CROSSFIT FAM!!!

CLASSES AT 9 and 10:15 am THE 12 DAYS OF CHRISTMAS Just like the song - keep moving forward while you do the movements in reverse!

Wednesday schedule: 5:30am, 9am, 10:15am, There will b no evening classes on Christmas eve and Christmas day Warm Up OH Walk w/ KB CARDIO -5 mins PVC Sally Up - Bar Only SNATCH Pro… WOD 1:00on/1:00off 4 Rounds: Power Snatches (75/115) 3 Rounds: C2B Pull Ups 2 Rounds : Burpees 1 Round: Dying Bugs

ATTN: there will be NO pm classes on Wed. Christmas Eve, and no classes on (Christmas) Thursday! 1st week in January, we will begin muscle up daily prigression work. Warm up Runner’s warm up - jj, T, pogo, lunge 3 mins 357’s Push, Sit, squats 1 min Hand Stand hold 1 min Bar Hang Tabata Rocks PVC WOD BUY IN: 30 box step ups w/ DB (35/50) Then, 3 Rounds of- 12 Back Squats (115/155) 12 Hand Stand Push Ups 12 Mountain Climbers Then, Cash Out: 30 Box Step ups w/ DB

Warm up Runners warm up (JJs, T-claps, pogos, Lunges) Michael Phelps 333 with Push ups, hollow rocks,pull ups Cardio - 3 mins Pvc Deadlift pro WOD 2 mins stations -3 Rounds Deadlifts (135, 185) DB Snatches (\35 Toes to Bar

WOD 18*15*12*9-*6*3* of Power Cleans (75/115) Pull-ups (try to do 2 strict each set) *=2 wall Walks

LET’S GOOOO!!!! WARM UP 5 mins cardio 4 mins cross Sym/bands 1 min KB Walk 1 min bar hang PVC BEND-Over Rows 4x6 WOD 8 mins :30/:30 Thrusters (55/75) KB Swings (35/53) THEN, 3 mins Cardio(cals) 3 mins KB Swings(35/53) 3 mins diff Cardio(cals) LETS COUNT TOTAL REPS!!!