Saturday, 12-24 WOD "12 Days of CrossFit"

WOD:
“12 Days of CrossFit”
In the order of the song: 1, 2-1, 3-2-1, 4-3-2-1, etc.
-1 Sumo Deadlift High Pull, 115/80lb
-2 Push Press, 115/80lb
-3 Burpees
-4 Pull Ups
-5 Wall Ball, 20/14lb
-6 KB Switchouts, 53/35lb
-7 Ab Mat Sit Ups
-8 Front Squats, 115/80lb
-9 Russian Twists
-10 Jumping Lunges
-11 Handstand Push Ups
-12 Stiff Leg Dead Lifts, 115/80lb
Modify: less wt, banded, ab mat or hspu on a box
Scale: The 8 days of CrossFit
50+: 95/65lb Bars, 16/10lb Med Ball-ladies to 9’, Purple band, 35/25lb KB, 2 ab mat on hspu
Competition: 135/95lb, 30/20lb Med Ball, GHD, Chest to Bar, 70/53lb KB, 4” Deficit on hspu
Endurance: Day 13- Box Jumps, 24/20”, Day 14- Power Cleans, 115/80lb

No Cap