*****PreWork*****
Hang Power Clean, build to a 5 rep max
*****0900 Class*****
WARM UP
“12 Days of Christmas”
“The best way to spread Christmas cheer is to complain about the workout for all to hear” -ELF
Teams of 2, For Time Time Cap 60 mins
1- 200m Run
2- 4 Hang Power Snatches (RX 135/95 Scaled 95/65)
3- 6 Squat Cleans (RX 135/95 Scaled 95/65)
4- 8 Burpee Box Jump Overs
5- 10 Toes To Bar (Scaled Knees to Chest)
6- 12 Bar Muscle Ups (Scaled most challenging pull up variation athletes can maintain to complete in 3-4 sets)
7- 14 Hand Stand Push Ups (Scaled add ab mats to assist or 20 sec handstand hold)
8- 40 Double Unders (scaled 60 singles)
9- 18 Kettlebell Swings (RX 53/35 Scaled 35/20)
10- 20 GHD Sit Ups (Scaled ab-mat sit ups)
11- 22 Wallballs (RX 30/20 Scaled 20/14)
12- 24 Thrusters (RX 135/95 Scaled 95/65)
Work out will be completed as follows:
- 200 m run
- 4 Hang power snatches, 200m run
- 6 squat clean, 4 hang power snatches, 200m run
- 8 burpees box jump overs, 6 squat cleans, 4 hang power snatches, 200m run
- ……… until the final round you complete all 12
Shogun CrossFit 
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