Friday - CrossFit

 

Fri

"The 12 Days of Bytown"

1 Stone to Shoulder

2 Box Jumps 30"/24"

3 Supinated Strict Pull Ups (Jumping Negative)

4 Single Arm Overhead Dumbbell Reverse Lunge 50/35

5 Single Arm Dumbbell Push Press

6 Burpees

7 Toes To Bar (Knee Raise/V-Sit)

8 Wall Balls 20/14

9 Kettlebell Swings 53/16

10 Kipping CTB Pull Ups (Ring Row)

11 Hang Power Clean 135/95

12 Front Squats 185/125

For Time (40 Minute Cap)

1, 2/1, 3/2/1, 4/3/2/1, etc...

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Description:

* Do this as a team of two and share the same equipment.

However, run through it as you were doing it individually.

*Use the same barbell for the end, just load and

unload the weights.

Dan Shrum