The Last Class Before Christmas
For Time
100 Calories
80 Wall Ball
60 Box Jumps
40 Burpees
20 Burpee Box Jumps
10 Burpee Muscle UPS/Chest to Bar/ Pull Up
The Last Class Before Christmas
For Time
100 Calories
80 Wall Ball
60 Box Jumps
40 Burpees
20 Burpee Box Jumps
10 Burpee Muscle UPS/Chest to Bar/ Pull Up
A. Back Squat
3x 8-10 @70-75% of last weeks 1RM
B. 3 Rounds For Time:
10 Bar Muscle Ups
20 DB Snatch @22.5/15
10 Burpee Box Jumps @24”/20”
A. 10 Minutes to find a heavy single power clean in pairs.
B. AMRAP 20
Split the work as you like
10 Power Cleans @ 80/55
20 Synchronised Down Ups
30 Box Jumps 24/20
400m Row
A. Every 30s x 10 minutes
1 Clean + 1 Split Jerk
At last weeks weight – 10%
B. AMRAP 9
4 SA DB Thruster
4 SA DB Thruster
8 Pull Up / C2B
24 Double Unders