Saturday 12/23/17

Behemoth CrossFit, BirthFit Houston – Group Class

Primary

“12 Days of Christmas” (Time)

1. 60m run

2. Pull-ups/Ring rows

3. WBS (20/14)

4. Box jump (24/20)

5. S2OH (95/65)

6. Front Squat (95/65)

7. Hang Cleans (95/65)

8. Deadlifts (95/65)

9. Burpees

10. KBS (55/35)

11. Goblet squats (55/35)

12. DB man makers (35/25)

*Notes: choose loadings that will allow you to go unbroken through the entire workout. If you break the barbell movements before round 10, your weight is too challenging for the prescribed intensity.

This workout is done just like the song. On the 1st day …. then 2 and 1, then 3, 2 and 1 and so on until you complete 12 down through 1.

This can be done as individuals or in teams of 2. For teams divide the work as desired and both partners will run the 60m together.

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