12 Day of CrossFit WoD (Heavy) for December 29th, 2018

Group Warm-up
Coach’s choice

Daily WoD
12 DAY OF CROSSFIT (THE HEAVY ONE)
“12 Days After Christmas” For Time (45-minute cap)

1 MU / 3 C2B / 5 Pull-ups (aided as necessary)
2 Thrusters (95/65) a) 75/55 b) 65/45
3 Jumping Lunges
4 KBS (2.0/1.5pd) a) 1.5/1.0 b) 1.0/.75
5 T2B
6 Box Jumps
7 Burpees
8 Pull-ups
9 Wall balls (20/14) (10/9)
10 Sit-ups
11 Dumbell squat Cleans (30#/20#) (use Yellow and Blue KB, if dumbells are in use)
12 Deadlifts (185/125) a) 135/95 b) 95/65

Mobility
Roll it all

Leave a Reply

Your email address will not be published. Required fields are marked *