CROSSFIT

NAUGHTY SANTA

FOR TIME
500/400m Row or 24/18 Cal Bike *(500m Run)
50 Ab Mat Sit-Ups
5 Rope Climbs
400/300m Row or 18/14 Cal Bike *(400m Run
40 Sit-Ups
4 Rope Climbs
300/200m Row or 14/11 Cal Bike *(300m Run)
30 Sit-Ups
3 Rope Climbs
200/150m Row or 12/9 Cal Bike *(200m Run)
20 Sit-Ups
2 Rope Climbs
100m Row or 8/6 Cal Bike *(100m Run)
10 Sit-Ups
1 Rope Climb

(Score is Time)

POST WORKOUT

400m Overhead KB carry* 53/35, 35/26
*Switch arms any time

SPARK

SUPERSET

Shoulder Press for load:
10-8-6-4

BENT OVER REVERSE FLYES
4 X 18

JAM CAKE

AMRAP x 17 MINUTES
15/12 Cal Row or 11/8 Cal Bike (100m Run) 50′ Bear Crawl
15 Push Press (50’s/35’s)|(35’s/20’s)
50′ Bear Crawl
15 Burpees
50′ Bear Crawl

*Complete 25′ bear crawl out and 25′ back.

(Score is Rounds + Reps)