RADD CrossFit – CrossFit
Happy Birthday Bryce!!
Today’s Schedule
8:00 – 11:00 AM Open Gym
8:30 & 9:30 AM CrossFit Group Classes
Warm-up
Warm-up (No Measure)
2 Sets…
5 Reps of each movement
Determine standard for the WOD
Metcon
12 Days of Christmas (Time)
For Time…
1 Power Snatch (95/65)
2 Handstand Push Ups
3 Bar Over Burpees
4 Pull-ups
5 Toes To Bars
6 Push-ups
7 Front Squats (95/65)
8 Wall Balls (20/14)
9 Box Jumps (24/20)
10 Front Rack Lunges (95/65)
11 Kettlebell Swings (53/35)
12 Thrusters (95/65)
**This is not a partner workout**
Start with one rep of the Power Snatch, then 2 Handstand Push Ups and 1 Power Snatch, then 3 Bar Over Burpees, 2 HSPU, 1 Power Snatch…
Continue until you complete 12 Thrusters, 11, 10, 9, 8, 7,6, 5, 4, 3, 2, 1
Sing the song and it will make sense…