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