Warm up

200m run
10 Burpess
20 Banded GM
20 Kipping Swings
200m run
10 Box jumps overs
20 Russian swings
20m Bear crawl
200m run
5 Hang Power Snatch
5 OHS
5 Hang squat Snatches
10 Deadlifts

Class

Built by Comptrain Style!

“12 Days of CrossFit”
For TIme:
1 Squat Snatch 50/35kg
2 Hang Power Snatches
3 Deadlifts
4 Burpees
5 Toes to Bar
6 Box Jumps Overs (24″/20″)
7 Kipping Handstand Pushups
8 Goblet Reverse Lunges 24/16kg
9 Kettlebell Swings
10 Sit-ups
11 Wallballs 9/7kg
12 Calorie Assault Bike

Flow Goes: 1, 2-1, 3-2-1, 4-3-2-1….