Saturday, December 23rd 2023

WARM UP

Coach Led Warm Up

and Metcon Set Up

12 Days of Christmas

1 Clean and Jerk (155/105) (Rx+185/125)

2 Muscle Ups or Burpee Pull-Ups

30 Double Unders

4 HSPUs

5 DB Thrusters (50s/35s)

6 Box Jumps (24″/20″)

7 Pull-Ups

8 Deadlifts (155/105) (Rx+185/125)

9 Toes 2 Bar

10 DB Snatches (50/35)

11 Burpees

12 Front Squats (155/105) (Rx+185/125)

(50 Minute Time Cap)

*Perform like the song..

1 Clean and Jerk

2 Muscle Ups

1 Clean and Jerk

30 Dubs

2 Muscle Ups

1 Clean and Jerk

etc…