CROSSFIT

GEESE A LAYING

IN TEAMS OF 2…

2 ROUNDS FOR TIME*
20 Ring Muscle-Ups
40 Power Cleans (155/105)|(115/75)
60 Box Jumps (24/20)
80/65 Cal Row

*P1 works while P2 Rests. Split work as needed. Complete in order for both Rounds.

(Score is Time)

RMU Option 1: Pull-Ups + Dips
RMU Option 2: Burpee Pull-Ups

6th Finisher of Christmas

A daily competition we are calling the 12 Finishers of Christmas. Day 6 is:
-400m Row for time

SPARK

GEESE A LAYING SPARK

IN TEAMS OF 2…

AMRAP x 24 MINUTES*
200m KB Suitcase Carry (70/53)|(53/35)
75 Russian KB Swings
40 Synchro Sit-Ups

*Both partners walk with their own KB. Must both be walking and holding at the same time. If one partner stops, the other must stop. One partner works at a time on Swings, while other partner does a Deadhang. Partners complete Sit-Ups synchronized for 40 reps total.

(Score is Rounds + Reps)

6th Finisher of Christmas

A daily competition we are calling the 12 Finishers of Christmas. Day 6 is:
-400m Row for time