Day After Christmas

BOX – CrossFit

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Snatch (full) warm up (No Measure)

400m run

Banded hip extension (1 min each side)
1st rib on ground or with bar

Burgener warmup with pvc
Burgener warmup with bar


A. 4 rounds of 1 Snatch + 2 OHS
Ramp each round; rest 2-3 min

Day After Christmas (AMRAP – Reps)

B. 3 sets for max cal/ reps:
60 sec T2B
60 sec dumbbell G2OH (55/35)
60 sec row for cal
REST 60 sec btw sets

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