CROSSFIT
STRENGTH
Clean & Jerk for load:
#1: 1 rep
THE CALI BEAR
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should adjust weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
7th FINISHER of Christmas
A daily competition we are calling the 12 Finishers of Christmas. Day 7 is:
-1:00 MAX BOX JUMP OVERS
SPARK
STRENGTH
Shoulder Press for load:
#1: 8 reps
SWANS A SWIMMING
EMOM x 20 MINUTES
MIN 1 – 12/10 Cal Row*
MIN 2 – 8 Burpee Box Jump Overs (24/20)
MIN 3 – :45 Max Reps Alt. Front Rack Lunge (50’s/35’s)|(35’s/20’s)
MIN 4 – Rest
*After each full round add 2 Cals. Ex. R1=12/10, R2=14/12, and so on.
(Score is Lowest Reps of Lunges)
7th FINISHER of Christmas
A daily competition we are calling the 12 Finishers of Christmas. Day 7 is:
-1:00 MAX BOX JUMP OVERS