CrossFit First Creek – CrossFit
Christmas Eve Twelve Days of Christmas WOD
Twelve Days of Christmas WOD (CFFC) (Time)
1st Day 1 Front Squat (Rx 135/85) (Rx+ 155/105)
2nd Day 2 Clean and Jerk (135/85) (Rx+ 155/105)
3rd Day 3 Dead Lifts (135/95) (Rx+ 155/105)
4th Day 4 HSPU
5th Day 5 Burpees
6th Day 6 Wall Ball Shots (20/14)
7th Day Sit Ups
8th Day 8 KB Lunges (53/35) (Rx+ 70/53)
9th Day 9 KB Swings (53/35) (Rx+ 70/53)
10th Day 10 Pull Ups
11th Day 11 Calorie Row
12th Day 12 Snatches (135/85) (Rx+ 155/105)
Metcon
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Metcon
Metcon (No Measure)
Deck of Cards Workout
Spades=Atomic Situps
Hearts=Burpees
Clubs=Goblet Squats
Diamonds= Kettlebell Swings
The card number is the number of reps (Jack=11, Queen=12, King=13, Ace=14, Jokers=TBD)
You can makeup the 12 days of Christmas WOD or the 16.4 WOD from this week … Or play cards with us instead!
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