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