Crossfit Lillington – CrossFit
General Fitness
Christmas Vacation (AMRAP – Rounds and Reps)
24 Minute AMRAP:
12 Synchronized Burpees
11 Wallballs
10 Pull-Ups
9 Kettlebell Swings (53/35)
8 Sit-Ups
7 Single-Arm Kettlebell Suitcase Deadlift (53/35)
6 Hand-Release Push-Ups
5 Box Jumps (24″/20″
400 Meter Run (Together)
3 Rope Climbs
20 Cal Bike
100 Double Under
-Teams of 2
-Work is split however you like except for synchro burpees and run together…It’s Christmas..nobody should run alone. 🙂
-This is not like yesterday’s “12 days” rep scheme. Just do the work straight through the round, then repeat starting back at 12 synchro burpees.
-Score is total rounds and reps. Each round is 195 reps.
-DUs count 1 rep each.
-Run counts 1 rep per 100m.
-1 rep per bike calorie.