9.30 BEGINNER & INTERMEDIATE
13.45 ADVANCED & COMPETITORS

MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 24/17 Calorie Bike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats

SKILLS & SPECIFIC WARM UP
400 mt Run followed by 5 movements of each:

CONDITIONING 9.30
“MERRY WOD”
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-ang Power Snatch #35/25
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2018 mt Row/Run

CONDITIONING 13.45
“12 Days of CrossFit”
12 Rounds:
1 Squat Snatch #52/38
2 Hang Power Snatches #52/38
3 Deadlifts #52/38
4 Burpees
5 TTB
6 Box Jump Overs #60/50
7 Kipping Handstand Pushups
8 Goblet Reverse Lunges #24/16
9 Kettlebell Swings #24/16
10 GHD Sit-Ups
11 Wallballs #9/6
12 Calorie Assault Bike