Saturday 12.15.18 CrossFit

Box Brief

12 DAYS OF CHRISTMAS WOD & Party

12/16 12-1pm FAMILY WORKOUT ARDMORE

12/17 Inner Box Comp. WOD #1-Winter Solstice

CROSSFIT

“12 Days of Christmas”

1 HSPU

2 OHS

3 Snatch

4 Snatch Grip Dead Lifts

5 Box Jumps

6 K2E

7 Burpees

8 Kettlebell Swings

9 Ring Dips

10 Walking Lunges

11 Sit Ups

12 oz Beer or Ball Slams

Complete the workout, like the song. Round one is one HSPU. Round 2 is 2 OHS then 1 HSPU. Round 3 is 3 Snatches, 2 OHS, 1 HSPU. Etc……

ENDURANCE

“12 Days of Christmas”

1 HSPU

2 OHS

3 Snatch

4 Snatch Grip Dead Lifts

5 Box Jumps

6 K2E

7 Burpees

8 Kettlebell Swings

9 Ring Dips

10 Walking Lunges

11 Sit Ups

12 oz Beer or Ball Slams

Complete the workout, like the song. Round one is one HSPU. Round 2 is 2 OHS then 1 HSPU. Round 3 is 3 Snatches, 2 OHS, 1 HSPU. Etc……