CROSSFIT & CROSSFIT FOR SPORT
GRINCH
For exactly 60 minutes each class may accumulate total Calories on the Echo Bike for their class points. Happy Biking!
Donner
For Time:
Time Cap: 10:00
35 Calorie Row
30 Wallballs
25 Weighted Sit Ups with Wallball
20 Burpees Over Erg
*Ball Must touch behind your head and in front of your body
Wallball Target:
*Females - Above silver board
*Males - Anywhere in the black
Rx - 20/14
Scaled - 14/12
Masters 50+ - 14/12
Blitzen
AMrAP in 6:00
30 Double Unders
10 Hang Power Cleans
1 Rope Climb
Rx: 30 Double Unders, 135/95#
Scaled: 30 Single Unders, 75/55#, 3 Rope Climb Progressions
Masters 50+: 30 Double Unders or Single Unders, 75/55#, 1 Rope Climb -- Scaled = 3 Rope Climb Progressions
SWEATFEST
4 Rounds For Time
30 Kettlebell Swings
25 Walking Lunges
20 Push Ups
15 Pull Ups
10 Sprints
Comments