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