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Wednesday, December 4th

CROSSFIT & CROSSFIT FOR SPORT


GRINCH

*For exactly 60 minutes each class may accumulate total Calories on the Rower for their class points.

Happy Rowing!


Comet

*Time Cap 8:00

2 Rounds For Time:

20m Double KB Over Head Walking Lunges

12 Toes - 2 - Bar

20m Double KB OHWL

12 Pull Ups


Rx- 30/20 KB’s

Scaled - 25/15 Plate, Jumping Pull Ups, Knee Raises

Masters 48+ - 25/15 Plate, Pull Ups, T2B — Jumping Pull Ups will he scaled

*Jump Pull Ups - 6 inches below bar from the top of their head


Cupid

AMRAP in 7:00

10 Sprints (10m/each) with 1 Hand Touch

20 Deadlifts 185/125

20 Slamballs 30/20

20 HSPU/Push Press

*HSPU - If you are using plates with a mat you will use two 35# plates.


Rx - 185/125 Deadlift, 30/20 Slamball

Scaled - 135/95 Deadlift, 20/10 Slamball, 95/65 Push Press

Masters 48+ - 135/95 Deadlift, 20/10 Slamball, 95/65 Push Press

SWEATFEST

For Time:

1,000m Row

100 Double/Single Unders

1,000m Row

100 Sit Ups

1,000m Row

100 Skater Steps



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