Pre-Class:
Arrive 15mins early to complete your CF Warm-up.

Warm-up:
Set-up for the WOD

12 DAYS OF CROSSFIT WOD:
• 1 Hang squat clean
• 2 Hang power clean
• 3 Thrusters
• 4 CTB pull ups
• 5 TTB
• 6 Wall balls (20/14)
• 7 Ball slams
• 8 Burpees
• 9 DUs (3:1 SU)
• 10 Deadlifts
• 11 Shoulder to overhead
• 12 Overhead Squats
Scaling Options:
Technique 1 (45/35)
Technique 2 (75/55)
Intermediate 1 (95/65)
Intermediate 2 (115/75)
Advanced (135/95)

**You must use the same weight for all barbell movements. Pick a scaling option that you know you can handle