http://southhallcrossfit.com/wod/twelve/
Twelve
December 3, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row/Bike

Jumping Jacks

Air Squats

S/L RDL

PVC Pass Thru

Spidermans

Frog Squats

Lateral Lunge

Overhead Squats

Ankle Stretch

Childs Pose

Weightlifting

Hang Power Snatch

E2MOM for 12 Min (6 Sets)

Hang Power Snatch + Power Snatch

Build in weight, focus on a strong extension and shrug!

Metcon

Metcon (4 Rounds for reps)

EMOM x 12

Min 1 – Max Kettlebell Swings 53/35

Min 2 – Max Burpee Box Jump Overs 24/20

Min 3 – Rest
This needs to be an “ALL OUT” effort today. Go at a hard pace on the first round and try to stay within 5 reps of each movement each round.

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