Metcon:
| 12 Bars of Christmas | |
| For Time, bar loaded to 95/65lbs | |
| 1 Deadlift | |
| 2 Hang Power Cleans | |
| 3 Front Squats | |
| 4 Shoulder Press | |
| 5 Back Squats | |
| 6 Push Press | |
| 7 Thrusters | |
| 8 Squat Cleans | |
| 9 Push Jerks | |
| 10 Hang Power Snatch | |
| 11 Overhead Squat | |
| 12 Sumo Deadlift High Pull -treat it like the 12 Days of CrossFitmas (1, 2-1, 3-2-1, 4-3-2-1 etc.) -35 min cap |
|
Optional Additional/Alternative Work:
Every 2 min for 5 Round
10 Toes to Bar
5 Burpee Pullups
Mandatory Mobility:
3 min quad smash per side
3 min calf smash per side
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Anna Ebert
10 plus 9, 8 at cap. RX
Finished round 10 and called it a day. Challenged myself with the weight and paid 😵
13
0
Ashley Brocker
Fun with friends
every 3:30, 5 rounds: 45sec row and 3 squat clean & jerks at 75% (140#), got 19 cals per round on rower. 8 walk walks for 5 rounds, 1 min rest between sets 8:40. 5 back squats at 75% (165#) and 20 WB (16#, 10’) no time taken, gassed.
0
0
Ashley Engeldinger
25:25 RX
15
3
Cody Stelmach
And after 13 days in a row of CrossFit, Santa said take a rest day
Justin Bruehl inspired me to do the his sauna/cold run extra credit 😂
14
3
Mind your own business Santa.
😂
Did you get nipsicles like I did!? Lmao...that's actually a hilarious word
Justin Bruehl
33:30 @105lb
Vacation over yesterday's 9th ring of hell. Extra credit:15minute sauna 1/4mile run outside---5minute sit---1/2mile run----5 minute sit----5 minute walk outside. 🥶 🔥
10
0
Liz LeCaptain
36:59
Finished last round of squat cleans at the cap. Happy Birthday Tom & Sara!
10
0
Pamela Gehl
in round 11-8 hang power snatches
scaled - 55lb bar for all except OHS 35lb bar-that was all really hard.
12
0
Steve Kaster
Capped after 10 snatches in last round
Rx weight, all presses were strict , all squats shallow and knee-friendly
10
0