19 December 2016 19 December 2016
Monday 19 December 2016 '19 December 2016'

CrossFit Burn - Yo Ho!Normal schedule this week.  CrossFit Burn 12 days of Christmas Wod on Saturday!

1. Warm-up
3 Rounds:
12 supermans
12 Goblet Pause Squats

2. Strength
Back Squat- 5×5 @ 90% of your 5RM.

3. Met-Con level 2
AMRAP 25 Minutes:
200m run
12 GHD Sit Ups
9 Muscle Ups

Met-Con level 1
AMRAP 25 Minutes:
200m run
12 GHD Sit Ups
5 Muscle Ups/ 9 chest to bar pullups

Met-Con Base
AMRAP 20 Minutes:
200m run
12 abmat Sit Ups
9 ring rows

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