12-24-15

"12 Days of Crossfit"

1

21

321...

1 Squat Snatch 65#

2 Box Jumps 24"

3 Push Press 65#

4 GHD

5 Hang Power Cleans 65#

6 HR Push Ups

7 Deadlift 65#

8 SHD

9 KBS 35#

10 Lunges

11 Wallballs 14#

12 Burpees

29:18

12-23-15

Clean-Squatx2 Complex
65-75-85-95-105-115-125-135

30 Pullups
30 Dips
400m Run
21 Thrusters 65#
800m Run
21 Thrusters 65#
400m Run
50 Burpees

24:38

12-6-15

Bench
10 65#
10 75#
8 85#
8 95#
5 105#
5 115#
5 120#
AMAP 125#

5 rounds:
10 GHD
10 BE

11-16-15

21-15-9
Thrusters 60#
Deadlift 135#
Burpees

11:09

Bench
10 at 65#
8 at 75#
8 at 85#
5 at 95#
5 at 105#

Bench abs
25 V-ups
25 Side V-ups
25 Bicycles
25 Sitting V-ups

11-10-15

Tabata (:20 on, :10 off)
20 rounds:
Squats
Box Jumps 24"
Burpees
Situps
Plank

Stair Running: 10 minutes

11-9-15

3 RFT:
60 double unders
50 box jumps 24"
40 situps
30 squats
20 burpees
10 wall walks

44:50