CROSSFIT & CROSSFIT FOR SPORT
GRINCH
*For exactly 60 minutes each class may accumulate total Burpees for their class points. Happy Burpeeing!
Prancer
Squat Clean Ladder
Every :30 complete complete 1 rep, :10 transition
Men: 75-95-115-135-155-185-205-225-245
Women: 55-65-85-95-105-125-145-155-165
*If an individual makes it to 245/165 and they complete a full lock out they may perform AMrAP of Front Squats in time remaining for additional points.
**CF4S will spend 15:00 establishing a heavy single Hang Squat Clean
Vixen
AMRAP in 5:00
15 Plate Presses (off of a bench)
15 Ground - To - Overhead
*All athletes must use black weights, no colored weights.
*Plate must touch chest.
Rx - 45/25
Scaled 25/15
Masters 50+ - 25/15
SWEATFEST
For Time:
20 Thrusters
40 Box Step Ups
60 KB Deadlifts
20 Sprints
60 KB Deadlifts
40 Box Step Ups
20 Thrusters
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