CrossFit Texarkana – CrossFit
Warm-up
2 Minute Row- increase intensity every 30 seconds
Alternating EMOMx12
3 Clean and Jerks @80%
3 Ring Rows
3 Walkouts
3 Step-Ups each leg
2 Clean and Jerks @ 90%
2 Kip Swings + 2 Pushups + 2 Box Jumps
1 Clean and Jerk @ 100% + 1 Pull-up + 1 Burpee + 1 Pistol each leg
*percentages based off of WOD weight
12 Days of Christmas (Time)
For time:
1 Clean & Jerk 185/125 lbs
2 Bar Muscle Ups
3 Handstand Push Ups
4 Turkish Get Ups 53/35 lbs
5 Box Jumps 30/24 lbs
6 Pistols
7 Pull Ups
8 Burpees
9 Toes to Bar
10 Wall Balls 20/14 lbs
11 KB Sumo Deadlift High Pulls 70/53 lbs
12 Thrusters 115/75 lbs
*Perform movements in order of the song “12 Days of Chrsitmas.” 1 C&J……2 MU, 1 C&J…….3 HSPU, 2 MU, 1 C&J…etc
*Scale and modify accordingly
*45 Min Time Cap