8 am, 9:30 and 11am classes

12 DAYS OF CFWC CHRISTMAS

 

One Muscle Up

 

Two Heavy Thrusters 135/95 and one muscle up

 

Three Handstand Pushups, 2 heavy thrusters and one muscle up

 

Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters….

 

Five Golden Ring pullups, 4 kb swings, 3 hspu….

 

Six Knees to elbows, 5 golden ring pullups, 4 kb swings….

 

Seven burpee tuck jumps, 6 knees to elbows….

 

Eight Box Jumps, 7 burpee tuck jumps, 6 knees to elbows….

 

Nine Sit ups, 8 box jumps, 7 burpee tuck jumps….

 

Ten KB Snatches 53/36, 9 sit ups, 8 box jumps….

 

Eleven Wall Balls, Ten kb snatches, 9 situps…..

 

Twelve SDHP KB 53/36, Eleven wall balls, Ten KB snatches, Nine situps……