“Step into Christmas”
Time Cap 12 mins
In two sub teams of 2:
40 Burpee KB Step Overs (20”, 24/16/12/8kg) min 2 reps each
80 Calorie Row
Each person uses one of the kettlebells. Put the KB down to do the Burpee.
Pair 2 can start their Step Overs once Pair 1 have finished all 40 reps. Pair 2 can start rowing when pair 1 have reached 80 Calories
If a team of 3 the individual must go second and must complete 40 burpee step overs (8kg) then one of Pair 1 can join them on the row.
“Max out for Christmas”
Max Bar Hang (max 2 mins)
Max Synchro Partner Med Ball Sit Ups (6kg) in 2 mins
On the call of ‘go’ all athletes will hang from the bar until they drop off and the time scored.
After 2 mins athletes will immediately start the synchro partner med ball sit ups accumulating reps for 2 mins. Both pairs must pass the ball to each other at the same time to counted as synchronous.
If a team of 3 the middle bar hang scored will be doubled and one person will do med ball sit ups on their own mirroring ONE of the other pair.
“CHRISTMAS is coming”
12 min AMRAP
30 Clusters (Med Ball) (9/6kg) (Squat Clean Thruster)
30 Hand Release Press Ups
30 Rowing (Cals)
30 Inverted Row on Rings (feet under bar)
30 Swings (American) (24/16kg) (12/8kg, 2 reps = 1RX swing)
30 Thrusters (20/15kg)
30 Mountain Climbers
30 Air Squats to a med ball
30 Skips (Double Unders) (3 single skips = 1DU)
Score = Total reps.
Athletes must tag on every transition.