12-23-2014 "12 Days of Christmas Barbell Style"

New Website: www.crossfit-yelm.com


Holiday Schedule
12/24 and 12/31: 6:30am and 9am Only
12/25 and 1/1: CLOSED
12/26 and 1/2: 6:30am, 9am and 12:30pm

Kids Classes will only be on Mon and Tues for the next 2 weeks




Warm-up:
500 meter row or 2 min bike
high kicks down crab crawl back
side shuffle down and back 3x
Butt kickers down bear crawl back
Stretch

The 12 Days of Christmas: Barbell Style:
For Time:
Weight (95/65#)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High Pulls

This is done like the song.... 1 then 2,1 then 3,2,1 then 4,3,2,1 and so on till you do 12-down to 1 and your done.


CrossFit Yelm