Friday


“Minute Blast” 
4 rounds, 1:00 max effort at each station:
Box Jumps, 24/20
Calorie Bike, 50/35
Double Under
Calorie Row
Rest 2:00 between rounds.

Record reps to Train Heroic


Box News 
CROSSFIT TOTAL – 12/31 10:00am-2:00pm!
Bring A Friend WEEK! January 8th – January 12th

Thursday


Stregnth/ Power 
EMOM x 10 minutes:
1 Hang Squat Clean, Climb

Ladder Burn
AMRAP x 7 minutes:
3 Hang Squat Cleans, 115/80
3 Knee To Elbow
6 Hang Squat Clean
6 Knee To Elbow
9 Hang Squat Cleans
9 Toes To Bar
…Continue to climb, adding 3 reps to each movement per round for 7:00


Box News 
CROSSFIT TOTAL – 12/31 10:00am-2:00pm!
Bring A Friend WEEK! January 8th – January 12th

Wednesday


“Cindy on a Boat” 
AMRAP x 20 minutes:
5 Pull Ups
10 Push Ups
15 Air Squats
*Partner Rows.

2 partners working at a time.
Partners complete full rounds before switching.
Partner A completes a full round of Cindy, While B Rows.
When A finishes 15 squats, they switch on the rower.
Score is total meters Rowed in 20 minutes between partners.


Box News 
CROSSFIT TOTAL – 12/31 10:00am-2:00pm!
Bring A Friend WEEK! January 8th – January 12th

Friday


“Noice” 
AMRAP x 20:
2 Bar Muscle Up
4 Ring Dips
8 Hang Dumbbell Squat Cleans, 50s/35s

Record scores to Train Heroic


Box News 
CROSSFIT TOTAL – 12/31 10:00am-2:00pm!
Bring A Friend WEEK! January 8th – January 12th

Thursday


“Total Prep” 
A. Every 3:00 x 5 sets
10-8-6-4-2 Back Squat, Climb to a heavy double

Rest 3:00

B. Every 3:00 x 5 sets
10-8-6-4-2 Shoulder Press, Climb to a heavy double

Record weights to Train Heroic


Box News 
CROSSFIT TOTAL – 12/31 10:00am-2:00pm!
Bring A Friend WEEK! January 8th – January 12th

Wednesday



“Swing Set” 
AMRAP x 15 minutes
100 Meter Run, 2 Kettlebell Swings, American (53/35)
100 Meter Run, 4 Kettlebell Swings (53/35)
100 Meter Run, 6 Kettlebell Swings (53/35)
100 Meter Run, 8 Kettlebell Swings (53/35)
100 Meter Run, 10 Kettlebell Swings (53/35)
Continue to add 2 reps per round until time is up.

Record scores to Train Heroic


Box News 
CROSSFIT TOTAL – 12/31 10:00am-2:00pm!
Bring A Friend WEEK! January 8th – January 12th

Tuesday



Strength/ Power 
2 rep Thruster

Spend 10 minutes finding a heavy 2 rep Thruster. Partner up 2-3 on a bar and alternate efforts.


Jackie
For time:
1000m Row
50 Thruster, 45/35
30 Pull Ups


Box News 
CROSSFIT TOTAL – 12/31 10:00am-2:00pm!
Bring A Friend WEEK! January 8th – January 12th

Monday


“DOCE” 
AMRAP x 4 minutes:
200m Run
15 Power Cleans, 135/95
9 Box Jump Overs, 24/20

Rest 4 minutes

AMRAP x 4 minutes
200m Run
15 Power Cleans, 115/80
9 Box Jump Overs, 24/20

Rest 4 minutes:

AMRAP x 4 minutes:
200m Run
15 Power Cleans, 95/65
9 Box Jump Overs, 24/20

Box News 
CROSSFIT TOTAL – 12/31 10:00am-2:00pm!
Bring A Friend WEEK! January 8th – January 12th

Thursday


Strength/ Power 
Hang Power Clean, Build to a heavy set of 3 in 10 minutes.

“Hooked” 
3 rounds for time:
20 Hang Power Clean, 95/65
20 Front Squats, 95/65
20 Push Press, 95/65