CROSSFIT

Abominable Snow Man

For Time
100 Double Unders

Immediately Into…

Burpee Pull Up
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1

Immediately Into…

100 Double Unders

(Score is TIme) 17:00 Time Cap RX = Bar is minimum 6″ overhead

• For athletes scaling to a jumping pull up… Make it a Burpee or Up Down to the box so they move a little quicker.

POST WOD

“TABATA”

6 SETS (20 ON/:10 OFF)
MOVT 1 – Single DB Crush Grip Curl (Athlete Choice)
MOVT 2 – Single DB Bent Over Rows
MOVT 3 – DB Flutter Kicks

L+R= 1 Rep

-No Additional Rest b/t MOVT or Sets-

*1 SET = MOVT 1 + MOVT 2 + MOVT 3.

(Score is Reps)

SPARK

STRENGTH

Deadlift for load:
#1: 2 reps

OVER 200lbs use Barbell as option today.

Alabaster Snowbal

FOR TIME
2 ROUNDS
10 Deadlifts (200/140)|(140/106)
20 Alt. DB Hang Snatch (35/20)|(20/15)
30 Single Arm Alt. OH DB Lunges*

Into…

2 ROUNDS
10 Deadlifts (155/105)|(115/75)
20 Alt. DB Hang Power Snatches (50/35)|(35/20)
30 Single Arm Alt. OH DB Lunges*

*Switch DB OH as needed.

(Score is Total Time)