“12 Days of CrossFit”

Lowry CrossFit – CrossFit

Holiday Week Schedule

Tuesday- 12.24.19
9:30am- 12 Days of CrossFit WOD
4:30pm- 12 Days of CrossFit WOD
**all other classes canceled.

Wednesday- 12.25.19
Merry Xmas
*CLOSED

Thursday- 12.26.19
6:00am- CANCELED
9:30am- WOD
Noon- WOD
4:30pm- WOD
5:30pm- WOD
6:30pm- CANCELED

Friday- 12.27.19
6:00am- WOD
9:30am- WOD
Noon-CANCELED
4:30pm- WOD
5:30pm- WOD

Saturday- 12.28.19
8:00am- WOD
9:00am-11:00am- OPEN GYM

Sunday- 12.29.19
10:00am-12:00pm- Open Gym

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MC: “12 Days of CrossFit” (Time)

“12 Days of CrossFit”

For Time:

1 Squat Snatch (135/95)

2 Hang Power Snatches (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar

6 Box Jumps Overs (24/20)

7 Handstand Push-ups

8 Goblet Reverse Lunges (53/35)

9 Kettlebell Swings (53/35)

10 GHD Sit-ups

11 Wallballs (30/20)

12 Calorie Assault Bike or Row
RX

Weight on barbell (95/65)

Wallball (20/14)

GENERAL

The workout flows in the same order as the song “12 Days of Christmas”:

1 Squat Snatch

2 Hang Power Snatches, 1 Squat Snatch

3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch

4 Burpees, 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch

5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch

…..

This is a longer piece that can last 25+ minutes