WOD:

#12 Days of CrossFit (45 min Cap)

1 200m Run or Row

2 Box Jumps

3 Push Presses (135/95)

4 Toes to Bar 

5 Hang Power Cleans (135/95)

6 Burpees

7 Deadlifts (135/95)

8 Ab Mat Sit-Ups (Rx+ GHD Sit Ups)

9 Kettlebell Swings (70/53)

10 Alternating Front Rack Lunges (5 each Leg) (135/95lbs)

11 Wall Balls (20/14)

12 Curtis P’s with Barbell (Clean, Lunge, Lunge, Press)

**You will be using the same barbell for all your barbell lifts.  Please get with a coach to assist with correct weight for you if needed. 

Workout flows as follows:

1 200m Run or Row
2 Box Jumps, 1 200m Run or Row
3 Push Presses, 2 Box Jumps, 1 200m Run or Row
4 Toes to Bar, 3 Push Presses, 2 Box Jumps, 1 200m Run or Row

Scaled/BeachFit Non Barbell Version of WOD:

#12 Days of CrossFit

1 Driveway Run/100m Row

2 Box Jumps

3 KB Push Presses 

4 Plank Taps 

5 KB Tator

6 Burpees

7 KB Deadlifts 

8 Ab Mat Sit Ups

9 Kettlebell Swings 

10 Alternating Lunges

11 Wall Balls 

12 KB Thrusters

OPTIONAL STRENGTH:

Back Squat

8 sets of 3 at 83%