CrossFit Texarkana – CrossFit

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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