12/24/20
Metcon
12 Days of CrossFit (Time)
1 Thruster
2 Hang Power Cleans
3 Deadlifts
4 Burpees
5 T2B
6 Box Jumps
7 Hand Release Pushups
8 Reverse Lunges
9 KBS
10 Sit-ups
11 Wallballs
12 Cal Any Machine
2 Hang Power Cleans
3 Deadlifts
4 Burpees
5 T2B
6 Box Jumps
7 Hand Release Pushups
8 Reverse Lunges
9 KBS
10 Sit-ups
11 Wallballs
12 Cal Any Machine
ADV RX
Barbell 155/105
Box 30/24"
KB 32/24lb
Wallball 30/20lb
RX
Barbell 135/95
Box 24/20"
KB 24/16lb
Wallball 20/14lb
FYI we are totally repeating this next week so we can all do it together.
AT HOME WOD
Metcon (Time)
1 Jumping Air Squat
2 Air Squats
3 Jumping Jacks
4 Burpees
5 Hollow Rocks
6 Step up to something
7 Hand Release Pushups
8 Reverse Lunges
9 DU
10 Sit-ups
11 Mountain Cimbers
12 Shoulder Taps/Arm
2 Air Squats
3 Jumping Jacks
4 Burpees
5 Hollow Rocks
6 Step up to something
7 Hand Release Pushups
8 Reverse Lunges
9 DU
10 Sit-ups
11 Mountain Cimbers
12 Shoulder Taps/Arm
