Sunday, December 21

CrossFitChristmasCard-watermark_large-480x270

 

 

 

 

 

 

 

 

 

 

Come on in for Bane’s Annual 12 Days of Christmas WOD!!!

Make sure you give yourself enough time to finish.

Hours are 9-11am!!!!!!!

 

 

Remember our hours for this coming week:

 

Christmas Eve – Open gym 9-11am

Christmas Day – Closed

December 26th – Open gym  9-11am

 

 

Sunday, December 21

 

 

Warmup:

 

Athlete’s Choice

 

 

WOD:

 

12 Days of Christmas

1 Thruster (115/75)

200m Run

3 Clean & Jerk (115/75)

4 Plyo Skiers

5 HSPU

6 Knees 2 Elbows

7 Box Jump Overs (24/20)

8 DU’s

9 Burpees

10 Ground to OH w/plate (45/35)

11 Ab mats

12 KB Snatches (each arm)

 

*** You must use same weight for Thrusters AND C&J!***

 

The WOD goes EXACTLY like the song. 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, etc.

Last round is 12-11-10-9-8-7-6-5-4-3-2-1.