Class will be at 10am ONLY today.

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Compliments of our friends at CrossFit LBC

Conditioning:
RX
1 – Snatch (135 / 95)
2 – Muscle Ups
3 – Over the Bar Burpees
4 – Pullups
5 – Toes-2-Bar
6 – HSPU
7 – Back Squats (135 / 95)
8 – Jumping Lunges (each jump = 1)
9 – Box Jumps (30 / 24)
10 – Wall-Balls (20 / 14)
11 – KBS (2 /1.5)
12 – Thrusters (135 / 95)

Scaled
1 – Power Snatch (95 / 65)
2 – Ring dips
3 – Burpees
4 – Pull-ups
5 – Toes-2-Bar
6 – Pushups
7 – Back Squats (95/65)
8 – Jumping Lunges (each jump = 1)
9 – Box Jumps (24/20)
10 – Wall-Balls (20 / 14)
11 – KBS (1.5 / 1)
12 – Thrusters (95 / 65)

The rep scheme will follow the 12 Days of Christmas refrain:

1 Power Snatch

2 Muscle Ups, and 1 Power Snatch

3 Over the Bar Burpees, 2 MUs, 1 PS

etc….!!!!!

12Days