PUSH/PULL 4 Rounds: 30 Band Pulls + 15 BB Strict Press CONDITIONING For Time (w/partner) Buy In: 2021m Row 5 Rounds: 20 Alt. DB Snatch (50/35) + 21 Burpees splits reps equally

CONDITIONING AMRAP 20 (with teams of 3) 20 Wallballs 20 Sit-ups 20 Calorie Row The row will set the pace and determine when team members will rotate.

POWER CLEAN 15min to establish 3RM for the day CONDITIONING 5 Rounds NOT for Time: 15/10 Calorie Bike 2 Rounds of “The Chief” (135/95) “The Chief” = 3 P. Cleans + 6 Push-ups + 9 Air Squats

DEADLIFT Build to 3RM Build to 2RM Build to 1RM for the day CONDITIONING AMRAP 20 10 Deadlifts (205/135) 20 Box Jump Overs 30/24 Calorie Row

BACK SQUAT 15min to 5RM for the day CONDITIONING 10 RFT w/partner (5 each) 6 T2B 6 Deadlifts (115/85) 6 Front Squats (115/85) 6 Lateral Burpees alternating rounds

CONDITIONING AMRAP 15 TEAMS of 2 or 3 6 Burpee Box Jump Overs (24/20) 8 T2B 10 KBS (AHAP) alternating rounds with teammates

CONDITIONING For Time w/partner: Buy In: 1K Row 5 Rounds: 20 Alt DB Snatch 20 Push Ups 40 Sit Ups 40 Air Squats 400m Run Cash Out: 1K Row

CONDITIONING The 12 Days of CrossFit 1 Cluster (95/65) 2 Front Squats 3 Push Press 4 Hang Power Clean 5 RDL 6 Burpees 7 T2B 8 KBS (53/35) 9 HSPU or HRPU 10 Box Jumps 11 Wallballs 12 Bar MU, C2B, or Pullups Like the song, start with 1 Cluster, then 2-1, then 3-2-1, then Read more about Tuesday 12.22.20[…]

SQUATS (your choice) Back / Front / or Overhead 15min to 3RM for the day CONDITIONING “Holiday WOD” 12-21-20-20 Power Cleans (115/85) Wallballs (20/14)

DEADLIFT 5-5-5-3-3-3- establish 1RM for the day CONDITIONING AMRAP 15 18 DB Hang Clean and Jerks (50/35) 14 Box Jumps (24/20) 10 Push Ups 6 Deadlifts (245/165)