CROSSFIT
STRENGTH
On 17:00 clock
Back Squat for load:
#1: 1 rep
GOLD RINGS
2 SETS*
AMRAP x 5 MINUTES
7 Thrusters (75/55)|(65/45)
7 Burpees Over Bar
-Rest 3:00 b/t Sets-
*Reset at the beginning on 2nd AMRAP.
(Score is Lowest Rounds + Reps)
5th Finisher of Christmas
A daily competition we are calling the 12 Finishers of Christmas. Day 5 is:
-Max Burpees in 1:00*
*Must touch 6″ above finger tips
SPARK
STRENGTH
Deadlift for load:
#1: 2 reps
GOLD RINGS SPARK
AMRAP x 12 MINUTES
8 Deadlift (140/106)|(106/70)
12 Burpees
200m Run
(Score is Rounds + Reps)
5th Finisher of Christmas
A daily competition we are calling the 12 Finishers of Christmas. Day 5 is:
-Max Burpees in 1:00*
*Must touch 6″ above finger tips