MONDAY, DECEMBER 17TH 2018

CrossFit Fannin – CrossFit

Metcon (Time)

Metcon (Time)

Metcon (Time)

12 DAYS OF CHRISTMAS:

FOR TIME COMPLETE:

1-100 METER RUN

2- BOX JUMPS (36/28)

3-THRUSTERS(65/95)

4. SDHP(65/95)

5-PUSH PRESS(65/95)

6-KB SWINGS (35/53)

7-BURPEES

8-MEDBALL CLEANS(14/20)

9-KNEES TO ELBOW

10-PUSH UPS W/ A CLAP

11-PULLUPS

12-HANG POWERCLEAN AND JERK(65/95)

LIKE THE SONG

1

2-1

3-2-1

4-3-2-1

AND SO ON..

RX:

PRETEENS (20/24)(15/25)(kb 18/26)(medball 8/10)

Teens/Masters (20/24)(45/65)(kb 26/35)(medball 10/14)

MODIFICATIONS:

100 ROW FOR RUN

LOWER HEIGHT BOX JUMPS

LOWER THE WEIGHT LOADS ON:

THRUSTERS

SDHP

PUSH PRESS

HANG PC ANDJERKS

*ALL THESE SHOULD BE SAME LOAD

ALSO DROP THE KB, MEDBALL CLEAN IF NEEDED

CLAP PUSHUPS-PUSHUPS-KNEE PUSH

PULLUPS-JUMPING-RING ROW

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