STRENGTH BACK SQUAT 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS   METCON RX, INTERMEDIATE & BEGINNER 2:00 ON – 2:00 OFF x 4 INTERVALS 20 M / 17 W CAL ROW MAX EFFORT BURPEES OVER THE ROWER   SCORE: TOTAL BURPEES

METCON FOR TIME 100 DBs HANG CLUSTER EVERY MINUTE PERFORM 5 BURPEES   DUMBUELLS RX: 20/15 Kg INTERMEDIATE: 15/10 Kg BEGINNER: by feel   CAP TIME 30’   CHRISTMAS CHALLENGE: Ci vediamo al box alle 19:00!

STRENGTH STRICT PRESS 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS   METCON AMRAP 10’ KB SWING 24/16Kg EVERY TIME YOU BREAK PERFORM 8 PULL UP   INTERMEDIATE KB SWING 20/12 Kg EVERY TIME YOU BREAK PERFORM 8 BANDED PULL UP   BEGINNER KB SWING by feel EVERY TIME

OPEN 16.5 FOR TIME 21 – 18 – 15 – 12 – 9 – 6 – 3 THRUSTER BAR FACING BURPEES   BARBELL RX: 43/30 Kg INTERMEDIATE: 35/25 Kg BEGINNER: by feel   CAP TIME 20 MIN

STRENGTH DEADLIFT 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS   METCON 12’ AMRAP RX: 30 DEADLIFT 100/70 Kg 30 WALL BALL 20/14 lbs 30 CAL ROW 30 HANDSTAND PUSHUP   INTERMEDIATE: 30 DEADLIFT 80/55 Kg 30 WALL BALL 14/10 lbs 30 CAL ROW 30 DEFICIT PUSHUP   BEGINNER:

PARTNER WOD AMRAP 24' 25 KB SWING 12 KB FRONT RACK BOX STEP OVER 18 SQUAT JUMP WITH AN EMPTY BARBELL   *SWITCH EVERY ROUND

CHRISTMAS WOD

CROSSFIT TOTAL RX, INTERMEDIATE AND BEGINNER   12 MIN TO FIND 1 REP MAX BACK SQUAT   THEN 12 MIN TO FIND 1 REP MAX STRICT PRESS   THEN 12 MIN TO FIND 1 REP MAX DEADLIFT   SCORE: TOT KG LIFTED

METCON “HALF MURPH” RX: 800m RUN 50 PULL UP 100 PUSH UP 150 AIR SQUAT 800m RUN   INTERMEDIATE: 800m RUN 50 BANDED PULL UP 100 KNEES PUSH UP 150 AIR SQUAT 800m RUN   BEGINNER: 600m RUN 5 ROUNDS OF 5 RING ROW 10 KNEES PUSH UP 15 AIR SQUAT 600m RUN   CAP

TEAM WOD OF 2 AMRAP 30’ I GO YOU GO 20 MEDBALL CLEAN 20/14lbs 60 DOUBLE UNDERS / 120 SINGLE UNDERS 30 MEDBALL SITUP 20/14lbs