Five rounds for time:
400m run
21 Kettlebell Swings
24kg/16kg
12 Pull-ups

Well done to everyone who braved the 12 Days of Christmas!
Today we have a “fun” team workout for you. We look forward to seeing you there!

“The 12 Days of Christmas”
1. Front Squat 50/35kg
2. Power Cleans 50/35kg
3. Hand Release Push-up
4. Pull-ups
5. Deadlift 50/35kg
6. Toes to Bar
7. Ball Slams 12/9kg
8. Burpees
9. Goblet Squat 22.5/15kg
10. Dumbbell Snatch 22.5/15kg
11. Shuttle Run (10m)
12. Thrusters 50/35kg
*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.

0-5 Minutes:
Row 1000m
5-15 Minutes:
EMOM X 10
3 X Power Snatch
15-20 Minutes:
Row 1000m
20-27 Minutes:
EMOM X 7
5 X Squat Cleans

*Choose own weight for Power Snatch and hold the same weight for Squat Cleans.

A. EMOM x 10:
Toes to Bar tech.
Eg. 1 Kipping Swing + 1 Knees to Elbows + 1 Toes to Bar
*Guidance will be given on format/difficulty/volume.

B. Three rounds for time:
150 Double-unders
50 Sit-ups (strict w/feet anchored)

7 Supersets:
8-10 Pendlay Row
6-8 Reverse Lunge (per leg)
*Maintain load across.

Optional:
Tabata Row or Bike for calories.

Four rounds for time of:
Run 560m
30 Burpees

Beach workout today! Please see this link – http://www.coastalcrossfit.com.au/2019/12/09/beach-wod-saturday/ for the details.
We look forward to seeing you there!

“Fran”
21-15-9 reps for time of:
Thrusters 42.5/30kg
Pull-ups