workout of the day

TODAYS TRAINING, FRIDAY, 12-23-22

CROSSFIT

SON OF A NUTCRACKER

AMRAP x 18 MINUTES
100m Suitcase Carry (70/53)|(53/35)
200/150m Row*
15 Russian KB Swings

*Row increases 100m after each full round. Round 1 is 200/150, Round 2 is 300/250 and so on…

(Score is Total Rounds + Reps)

PARTNER ROW

IN TEAMS OF 2…

AMRAP x 8:00 MINUTES
Max Meters Row*

*Alternate Partners as needed to complete the most meters in the time period.

(Score is Total Meters)

11th Finisher of Christmas

A daily competition we are calling the 12 Finishers of Christmas. Day 11 is:
-MAX WALL SIT FOR TIME (sit @45 degree )

SPARK

SON OF A NUTCRACKER

AMRAP x 18 MINUTES
100m Suitcase Carry (70/53)|(53/35)
200/150m Row*
15 Russian KB Swings

*Row increases 100m after each full round. Round 1 is 200/150, Round 2 is 300/250 and so on…

(Score is Total Rounds + Reps)

PARTNER ROW

IN TEAMS OF 2…

AMRAP x 8:00 MINUTES
Max Meters Row*

*Alternate Partners as needed to complete the most meters in the time period.

(Score is Total Meters)

11th Finisher of Christmas

A daily competition we are calling the 12 Finishers of Christmas. Day 11 is:
-MAX WALL SIT FOR TIME (sit @45 degree )

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