Christmas Party Friday


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

7 med ball cleans + 7 tuck crunches + :07sec HS hold

Metcon

Metcon (No Measure)

RX

METCON

EMOM for 20min complete:

ODD: 10 wall balls 20/14

EVEN: 10 burpees

**rest 5min, then**

LEVEL 2

METCON

EMOM for 20min complete:

ODD: 10 wall balls 14/10

EVEN: 8 burpees

**rest 5min, then**

LEVEL 1

METCON

EMOM for 20min complete:

ODD: 7 air squats

EVEN: 6 burpees

**rest 5min, then**

Weightlifting

Thruster (Find 3RM w/ remaining time )