CrossFit WOD
Nightmare Before Christmas
For Time 1 Hang Clean 2 Front Squat 3 Push Jerk 4 Bent Over Row 5 Burpee 6 Thruster 7 Deadlift 8 Alternating Dumbbell Snatch 9 Dumbbell Swing 10 Snatch to Reverse Lunge 11 Devil Press 1200m (0.75 mile) Run (무게 명시되지 않음 — 추천: 바벨 95/65 lb, 덤벨 50/35 lb)
12 Days of Christmas
For Time (누적 방식) 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thruster (75/55 lb) 3 Push Press (75/55 lb) 4 Power Clean (75/55 lb) 5 Power Snatch (75/55 lb) 6 Kettlebell Swing (24/16 kg) 7 Pull-up 8 Knees-to-Elbow 9 Box Jump (24/20 in) 10 Double-under 11 Burpee 12 Overhead Walking Lunge (45/25 lb Plate) (매 라운드 이전 동작 전부 반복 후 새 동작 추가, 총 364 rep)
By His Wounds
3 Rounds For Time (3인 팀) 39 Thruster (95/65 lb) 400m Team Run (Medicine Ball 20/14 lb 운반) 100 Sledgehammer Hit on Tire (10/8 lb) 1분 Team Dead Hang Hold 30 Bar-Over Burpee 30 Deadlift (185/135 lb)
모든 항목을 불러왔습니다.