SATURDAY 12/24/16

Warm Up:
3 min Single Unders
*1x Burpee each stop
3rds Of:
8x Sprawl Balls
8x Medball Sit-Ups

-OPTION A-
A)”Original 12 Days Of Crossfit”
1x Deadlift (95/65)
2x Burpees
3x Pull-Ups
4x Push-Ups
5x Toes 2 Bar
6x Shoulder 2 OH (95/65)
7x Box Jumps (24/20)
8x Alternating Lunges
9x Sit-Ups
10x Ring Rows
11x Russian Kb Swings (53/35)
12x Front Squats (95/65)

-OPTION B-
“12 Days Of Invictus Style Crossfit Christmas”
1x Lap (Out door to M Street,turn right at 6th street, turn right into Video World Parking Lot, turn right onto 5th street, back into gym)
2x Snatches (155/105)
3x Thrusters (155/105)
4x Muscle-Ups
5x Burpees
6x Toes 2 Bar
7x Chest 2 Bar Pull-Ups
8x American KB Swings (100/70)
9x Box Jumps (30″/24″)
10x Handstand Push-Ups
11x Ground 2 Overhead (155/105)
12x Man Makers (55/35 DBS)
*This option should only be attempted by athletes who are confident they can complete all movements as prescribed and with the prescribed loads in a safe and efficient manner. All other members should do the original CF version.*