CROSSFIT

CHRISTMAS VACATION 1

AMRAP x 10 MINUTES
2-4-6-8-and so on…
Front Squats (95/65)|(65/45)
Burpees Over Bar
Chest to Bar Pull-Ups

(Score is Total Reps)

CHRISTMAS VACATION 2

FOR TIME
40 Front Squats 95/65
30 Burpees Over Bar
20 Chest to Bar Pull-Ups

(Score is Time)

COOL DOWN

FOR RECOVERY
3:00 Foam Roll Lats
:45/:45 Standing Side Lat Stretch
1:00 Rig Assisted Lat Stretch

(No Measure)

SPARK

STRENGTH

EMOM x 8 MINUTES
MIN 1 – 6 Deadlift*
MIN 2 – :20 Bike Sprint

*Start Moderate and build beyond workout weight.

(Score is Weight)

XRAY VISION

EMOM x 18 MINUTES
MIN 1 – 6 Up-Downs Over the DB + 4 Deadlifts (140/106)|(106/70)
MIN 2 – 15/12 Cal Bike
MIN 3 – Rest

(Score is Weight)