CROSSFIT

STRENGTH

Front Squat for load:
#1: 5 reps

LADIES DANCING

EMOM x 21 MINUTES*
MIN 1&2 – AMRAP of…
7 Wall Balls (20/14)|(14/10)
5 Handstand Push-Ups
3 Front Squats (155/105)|(115/75)
(from floor)
MIN 3 – Rest

*Pick up where you left off.

(Score is Total Rounds + Reps)

HSPU Option 1: Pike Push-Up
HSPU Option 2: DB Push Press

9th Finisher of Christmas

A daily competition we are calling the 12 Finishers of Christmas. Day 9 is:
-OVERHEAD HOLD for time 135/95

SPARK

STRENGTH

EVERY 1:30 x 7 SETS*
2 Alt Snatch Pull
+
4 Hang Power Snatch

*Start light and build to a moderate weight above your workout weight.

(Score is Weight)

LADIES DANCING

3 ROUNDS FOR TIME
16 Hang Power Snatches (50/35)|(35/20)
25/20 Cal Bike
35 Wall Balls (20/14)|(14/10)

(Score is Time)

9th Finisher of Christmas

A daily competition we are calling the 12 Finishers of Christmas. Day 9 is:
-OVERHEAD HOLD for time 135/95