CrossFit Capcoast – CrossFit Metcon 12 Days of Christmas (Time) 1 Power Snatch @60/40kg 2 Wall Walks 3 Hand Stand Push Ups 4 Power Cleans 5 Push Jerks 6 Toes 2 Bar 7 Burpees 8 Pull Ups 9 KB Swiings @20/12kg 10 Back Squats 11 Muscle Ups 1200m Run

CrossFit Capcoast – CrossFit Weightlifting Snatch (1×1)

CrossFit Capcoast – CrossFit 12 Days of Christmas (Time) 1 Power Snatch @60/40kg 2 Wall Walks 3 Hand Stand Push Ups 4 Power Cleans 5 Push Jerks 6 Toes 2 Bar 7 Burpees 8 Pull Ups 9 KB Swiings @20/12kg 10 Back Squats 11 Muscle Ups 1200m Run

CrossFit Capcoast – CrossFit Weightlifting 1: Back Squat (1RM) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

CrossFit Capcoast – CrossFit Bench Press (8,8,6,6,4,4,4) Metcon (Time) 7 Rounds for time: Run 200m 1 Legless Rope climb

CrossFit Capcoast – CrossFit Front Squat (4×4) Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 100m Farmers Carry @28/20kg 20 KB Deadlifts @28/20kg 30 HSPU

CrossFit Capcoast – CrossFit Push Jerk (4×4 then find a 1rep max) Metcon (AMRAP – Reps) Complete as many reps as possible: 0-2mins: Push Jerk @80/55kg 2-4mins: Toes 2 Bar 4-6mins: Burpee Bar touch 6-8mins: Toes 2 Bar 8-10mins: Push Jerk @80/55kg

CrossFit Capcoast – CrossFit Overhead Squat (5×4) Metcon (Time) Surprise

CrossFit Capcoast – CrossFit Snatch (6×2) Metcon (AMRAP – Rounds and Reps) 12min AMRAP: 10 SDHP @45/30kg 10 Box Jumps 10 Pistols (each leg)

CrossFit Capcoast – CrossFit BTN Strict Press (6×3) Behind The Neck Strict Press Metcon (Time) 10 Rounds for time: 100m Run 10 KB Swings @32/24kg