23 Dec, 2021
12.23.21
Metcon
1 min Assault Bike or Row
Then for 8 mins cycle through the following increasing weight as desired:
3 Hang Squat Clean to Thrusters
3 Burpee Box Jumps
3 Devil’s Presses
3 OH BB Lunges
3 Hang Cleans
3 Shoulder Activations
Then for 8 mins cycle through the following increasing weight as desired:
3 Hang Squat Clean to Thrusters
3 Burpee Box Jumps
3 Devil’s Presses
3 OH BB Lunges
3 Hang Cleans
3 Shoulder Activations
RX LAB 12 DAYS OF CHRISTMAS (2021) (Time)
1 Barbell Hang Squat Clean to Thruster (135/95)
2 Burpee Box Jumps (30/24)
3 Devil Presses (50/35)
4 OH BB Lunges (135/95)
5 Burpee over Bar (facing)
6 Hang Power Cleans (135/95)
7 Jump Squats
8 Calories on Assault Bike or Rower
9 C2B Pull Ups / Pull Ups / Ring Rows
10 Back Rack Lunges (135/95)
11 Burpees to a 6" target
12 Rope Climbs / Bar MUs
2 Burpee Box Jumps (30/24)
3 Devil Presses (50/35)
4 OH BB Lunges (135/95)
5 Burpee over Bar (facing)
6 Hang Power Cleans (135/95)
7 Jump Squats
8 Calories on Assault Bike or Rower
9 C2B Pull Ups / Pull Ups / Ring Rows
10 Back Rack Lunges (135/95)
11 Burpees to a 6" target
12 Rope Climbs / Bar MUs
Perform this one as follows:
1. Then 2-1. Then 3-2-1. Then 4-3-2-1. Etc…