CrossFit – Mon, Dec 18

CrossFit GonzStrong – CrossFit

12 Days of Christmas 2023 (Time)

Cluster

Clean n Jerk

DB Devils Press

Hang Cleans

Thrusters

Deadlifts

Burpees to a 6 inch target

DB box step ups (one db)

HSPUS

10 cal on bike

BBJO

BMUPS/ring muscle ups (ch2bar, pullups, or ring rows)

Barbell weight: RX+135/95 RX 95/65

Dumbbells: RX 50/35

Box: RX 30/24

Flow of the workout:

Just like the song….

1 cluster then

2 clean n jerk, 1 cluster

3 devil press, 2 clean n jerk, 1 cluster

4, 3,2,1

5,4,3,2,1

6,5,4,3,2,1

7,6,5,4,3,2,1

8,7,6,5,4,3,2.1

9,8,7,6,6.4.3,2,1

10,9,8,7,6,5,4,3,2,1

11,10,9,8,7,6.5.4,3,2,1

12,11,10,9,8,7,6,5,4,3,2,1