“CFSC 12 Days of Christmas 2019”
For Time: (45:00 Cap)
1 - Bar Muscle Up / Strict Pull-up
2 - Sit-ups
3 - Squats
4 - DB Russian Twists (22.5/15kg)
5 - Hand Release Pushups
6 - Alt. Single Arm Devils Press (22.5/15kg)
7 - Toes To Bar
8 - Single DB Front Rack Lunges (22.5/15kg)
9 - Plate Ground To Overhead (20/15kg)
10 - Med Ball Step Ups (9/6kg - 24”/20”)
11 - Cal Row
12 - 1200m Run
Complete movements to the same rep scheme as the song
"WTF FRIDAYS" 1. Strength Push Press Every 2:00 for 12:00 (6 sets) 12-9-6-3-3-3 (Build in weight along the way) 2. Fitness For Time: (20:00 Cap) 100 Burpee Pull-ups
1. Fitness AMRAP 12:00 8 Thrusters (40/30kg) 40 Double Unders 8 Hand Release Pushups (RX+ = HSPU) 2. Strength Back Rack Lunges Every 1:30 for 12:00 (8 sets) 8 Back Rack Alt. Reverse Lunges (4/leg - of
1. Strength Power Snatch + Overhead Squats In 10:00, complete: 9 Reps @ 70% 6 Reps @ 80% 3 Reps @ 90+% 2. Fitness 3 x 4:00 AMRAP 400/350m C2 Machine (one of each, rotate in order, double on bike) 20 C