CROSSFIT
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*
*Options…
Practice J-Technique
Practice Spanish Wrap
Practice Quick Roping Down (Advanced)
(No Measure)
FRENCH HENS
EMOM x 21 MINUTES
MIN 1 – 50 Double Unders*
MIN 2 – 16 Alt. DB Goblet Lunge (Athlete Choice, Heavy)
MN 3 – :50 Max Rope Climbs
*Increase by 5 each round.
(Score is Total Reps of Rope Climbs)
Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)
Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)
3rd Finisher of Christmas
A daily competition we are calling the 12 Finishers of Christmas. Day 3 is:
-Max Unbroken Double Under’s*
*You only get 2 attempts
SPARK
STRENGTH
Push Press for load:
#1: 2 reps
FRENCH HENS
FOR TIME
800m Run
Into…
4 ROUNDS
21 Push-Ups
14 Front Rack Lunges (50’s/35’s)|(35’s/20’s)
7 Hang Power Cleans
Into…
800m Run
(Score is Time)
3rd Finisher of Christmas
A daily competition we are calling the 12 Finishers of Christmas. Day 3 is:
-Max Unbroken Double Under’s*
*You only get 2 attempts