12.24.18 Workout of the Day

Sunday Hero "Chad" Crew"

-Please all be on time today as this class workout takes between 45 minutes-1hour..-

Christmas Week Schedule:

Monday: Christmas Eve: "12 Days of Christmas WOD" Same wod all classes 530, 715, 830, 930 AM (Childcare 830 and 930 am)

Tuesday: Christmas: Closed. Merry Christmas!

W-F: Regular Schedule

S: Regular Schedule

CrossFit and ICT

"12 Days of Christmas"

1. DL (275/185)

2. 200 m run

3. Muscle up (ring or bar)

4. HRPU

5.T2B or GHD

6.Burpee

7.BJ (24/20)

8. Calorie Row

9. DB Alt. Snatch (50/35)

10. 100 DUBS

11. Calorie Assault bike

12. 1200m run

Like the song the “12 Days of Christmas”, complete each exercise in ascending order. 1. 2,1,, 3,2,1, etc.