CROSSFIT
STRENGTH
EMOM x 8 MINUTES — 3 TNG Power Snatches*
CALLING BIRDS
FOR TIME*
1-2-3-4-5-6-7-8-9-10
Power Snatches (95/65)|(65/45)
10-9-8-7-6-5-4-3-2-1
Toes to Bar
*Complete a 100m Run after Each Full Round.
(Score is Time)
4th Finisher of Christmas
A daily competition we are calling the 12 Finishers of Christmas. Day 4 is:
-Max Toes To Bars*
Toes must touch
SPARK
CALLING BIRDS SPARK
EMOM x 20 MINUTES
MIN 1 – 15 Box Jump Overs (24/20)
MIN 2 – 1:00 Wall Sit
MIN 3 – 12/10 Cal Bike
MIN 4 – 1:00 Max Toes to Bar
MIN 5 – Rest
(Score is Total Reps of Toes to Bar)
STRENGTH POST WOD
3 SETS
5/5 Box Pike-Ups Around the Worlds
12 Feet Elevated Glute Bridge-Ups
(No Measure)
4th Finisher of Christmas
A daily competition we are calling the 12 Finishers of Christmas. Day 4 is:
-Max Toes To Bars*
Toes must touch