July 26th, 2014

 061

It’s Christmas in July!

“The Twelve Days of CrossFit”

1. Rope Climb
2. Muscle-up
3. Snatch @ 95/65
4. OHS @ 95/65
5. Back Squat @ 95/65
6. Pull-ups
7. Wall Ball @ 20/14, 10′/9′
8. Squat Clean @ 95/65
9. Push-ups
10. KB Swing @ 2/1.5 pood
11. Box Jump @ 24″/20″
12. SDHP @ 95/65

Trainer’s Tips: Its Christmas in July! You treat it just like the song. On day 1 you do 1 rope climb, day 2 you do 2 muscle-ups and 1 rope climb, day 3 you do 3 snatches 2 muscle-ups and 1 rope climb etc. Pace yourself, you’ll think you’re doing awesome about 8 days in, then it starts to get real!

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