“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
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