Live by Burpee

-5 min Rest-

3x:

Burpee AFAP last successful Live by Burpee minute.

1:00 Rest between sets.

WOD:
For Time:
5 Rounds:
10 Strict Press (65/95)
6 Strict Pull Ups

-1 min Rest-

4 Rounds:
20 Push Press (65/95)
10 T2B

WOD:
Part A: 0-10 min
For Time:
9-7-5-3
BMU
Thrusters (95/135)

-Rest 10:00-12:00 mark on Clock-

Part B: 12-22 min
10 min AMRAP:
15 Cal Row
10 Burpee BJO (20/24)

WOD:
14 min AMRAP:
60 Single DB Snatch (35/50)
50 Double DB Box Step Over (35/50, 20/24)
40 HSPU
30 Double DB Squat Cleans (35/50)
200 DU
10 Devils Press (35/50)

Snatch:
12 min EMOM:
1x Complex: 1 Squat Snatch - 1 Hang Squat Snatch - 1 OHS

WOD:
3 RFT:
10 Power Snatch (Rx: 65/95, Comp: 95/135)
10 OHS (Rx: 65/95, Comp: 95/135)
300m Run

Enjoy your extra Rest Day.

🎄The 12 Day of CrossFit Christmas🎄
1 Run
2 Strict HSPU
3 Hollow Rocks
4 Mt. Climbers
5 Walking Lunge Steps
6 Burpees
7 Air Squats
8 Push Ups
9 Sit Ups
10 Sumo Jacks
11 Hip Bridge
12 Steamers

DL Work

WOD:
Version - Rx: On the Rig
21 min AMRAP:
3 C2B
9 DL (155/225)
15 T2B
21 WB (14/20, 9/10’)
200m Run

Version - Comp: On the Rings
21 min AMRAP:
3 RMU
9 DL (205/315)
15 T2Rings
21 WB (20/30, 9/10’)
200m Run

WOD:
7 RFT:
25 KBS (35/53)
20 KB Goblet Step Back Lunges (35/53)
15 Pull Ups

Post WOD: 100 Ab Mat Sit Ups

10 min EMOM:
1 Squat Clean
-Regrip-
1 Squat Clean & Jerk

WOD:
8 min Ascending Ladder: 3/3, 6/6, 9/9...
Squat Clean (Rx: 75/115, Comp: 105/155)
HSPU

7 min EMOM:
1x through the Complex:
1 Power Clean
3 Jerk

WOD:
14 Min AMRAP:
12 Push Jerk (Rx: 65/95, Comp: 105/155)
7 Strict Pull Up
200m Run

5x5 Ring Dips

4x7 DB Bench

4x15-25 Cal Sprint on Rower with 1:30 Rest Between Sets.

Back Squat 8-6-4-2
DL 8-6-4-2

WOD:
5 min AMRAP:
8 Bar Facing Over Burpees
12 Ab Mat Sit Ups

WOD:
On 20 min Clock:
100 DU
15 RMU
100 DU
50 T2B
100 DU
50 Med Ball Squat Cleans (14/20)

*In Remaining Time: Max Rep RMU

10 min to work up in the following Double DB complex:
1 Clean
1 S2OH
1 Snatch
1 Squat with DB in Front Rack

WOD:
For Time:
30 Double DB Cleans (35/50)
30 Double DB S2OH (35/50)
30 Double DB Snatch (35/50)
30 Double DB Squats (35/50)