CrossFit Black Ridge – CrossFit
Class at 7:30 9:30am
Classes are 90 minute classes today !
Metcon (Time)
12 days of Christmas WOD
1 15 second hand stand hold RXP 1 muscle up
2 front squats 135/95
3 hang power cleans 135/95
4 dead lifts 135/95
5 over the bar burpees
6 pushups
7 wallballs 20/14
8 box jumps 20in
9 pull-ups
10 kb swings 53/35
11 goblet squats 53/35
12th day is..
option #1 a glazed donut
option #2 is 6 oz of egg nog
option #3 is 2 oz of rum