CrossFit Praus – CrossFit
12 Days of Christmas (Time)
1 Handstand Push Up
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Snatches (75/55 lb)
5 Power Clean (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Wallballs
9 Box Jumps (24/20 in)
10 Double-Unders
11 Front Squats
12 Mason Twist
Cap 35 MIN
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Modified Option 1
Complete as many rounds and reps in 14 minutes of:
50/40 Calorie Row
50 Toes to bars or Knees to Elbows
40 Wall Balls (14/10)
30 Power Cleans (95/65)
20 Muscle Ups or Burpee Pull Ups
Modified Option 2
Complete as many rounds and reps in 14 minutes of:
30/24 Calorie Row
30 Hanging Knee Raises
30 Wall Balls
30 Power Cleans (light)
10 Burpee Pull Ups