CrossFit WOD, December 23, 2019

WOD for 12.23.19

Merry Christmas Ya Filthy Animals (Time)
Merry Christmas Ya Filthy Animals
(workout performed like the 12 days of Christmas song)
For Time (35:00 Cap)
1 Shoulder to Overhead (155/105 lbs)
2 Front Squats (155/105 lbs)
3 Hang Cleans (155/105 lbs)
4 Deadlifts (155/105 lbs)
5 Handstand Push-Ups OR Dips (skull matt)
6 Chest To Bar Pull-Ups
7 DB Thrusters (55/35 lbs)
8 Box Jumps (30/24")
9 Burpees Over The Bar (lateral)
10 Calories on The Assault Bike
11 Calories on the Ski Erg
1200m Run (400m super 8 route + 800m flat route)

Comparte to 12.24.18
Metcon (Time)
Option #2
1 Shoulder to Overhead (95/65 lbs)
2 Front Squats (95/65 lbs)
3 Hang Cleans (95/65 lbs)
4 Deadlifts (95/65 lbs)
5 Push-Ups
6 Feet Elevated on Box Aussie Pull-Ups OR unassisted pull-ups
7 DB Thrusters (35/20 lbs)
8 Box Jumps or Step-Ups (24/20")
9 Burpees Over The Bar (lateral)
10 Calories on The Assault Bike
11 Calories on the Ski Erg
1200m Run (400m super 8 route + 800m flat route)