December 24th, 2014

013

 

Come out and do our traditional Xmas Eve WOD, “The twelve days of CrossFit”!. A great way to kick off the Holiday!!

 

“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: CFK original and classic…perform this WOD just like the song day 1, do 1, day 2 do 2, then 1, day 3, do 3,2,1…etc.

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