2 Timer

V3 CrossFit – CrossFit

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Metcon (AMRAP – Reps)

In Teams 1 athlete working at a time complete

2:00 Max Bench M(135,115,95) W(105,85,65)

Rest 1:00

2:00 Max Calorie Row

Rest 1:00

2:00 max HSPU or Wall Walks

Rest 1:00

2:00 Max Box Jumps

Rest 1:00

2:00 Max DB Thrusters (45,35)

Rest 1:00

2:00 Max Pull Ups

Rest 1:00

2:00 Max Deadlifts
Score As Many Reps At Each Station

12 Days Of Christmas

V3 CrossFit – CrossFit

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Metcon (Time)

“12 Days of Christmas #1″

1 Sumo Deadlift High Pull (75#/55#)

2 Thrusters (75#/55#)

3 Push Press (75#/55#)

4 Power Cleans (75#/55#)

5 Power Snatches (75#/55#)

6 Kettlebell Swings (53#/35#)

7 Pull-ups

8 Knees-to-Elbows

9 Box Jumps (24″/20″)

10 Double Unders

11 Burpees

12 Overhead Walking Lunge Steps (45#/25# Plate)

“12 Days of Christmas #2″

1 Clean & Jerk 225#/150#

2 Muscle-Ups

3 Box Jumps

4 Hang Squat Snatch 115#/75#

5 Bar Facing Burpees

6 Push Press 115#/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 20#/14#

10 C2B Pullups

11 HSPU

12 Front Squats 225#/150# (no rack)

Cardiac Craze

V3 CrossFit – CrossFit

I Take nothing for granted. I now only have good days or great days.

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Metcon (10 Rounds for reps)

In Teams of 2 with a 10:00 cap complete

A.) 10 x 200m Row Sprint

1 athlete rowing while other is doing max KB Swings (55,35) (35,25)

@ 200m switch- count max KB Swings

Metcon (8 Rounds for time)

10:00 CAP

B.) 8x50m Sprints (Each athlete completes)

1 athlete sprints 50m while other athlete rests- record times of each round

Metcon (AMRAP – Reps)

10:00 CAP

C.) 400 DBL Unders or 1200 singles

each athlete will get three chances each round. Once athlete accumulates 10 or more DBL Unders or 50 or more singles in a row their turn will end at completion of reps during that round & next athlete will go.

Metcon (Distance)

10:00 CAP- One Athlete working at a time

D.) 400m Lunge