1:00 on / :30 off x 30 Teams of 3: A: Burpee Plate Hops B: Max Clean + Press C: Box Steps 20” A: Max Clean + Press B: Box Steps 20” C:...

Teams of 3: 3:00 on / 1:00 off x 12 Round 1: A: Max Cal Row B + C: Alternating Exercises 4 SB Cleans 8 Thrusters 12 Toes to Bar Round 2:...

Dear CrossFit Scotland Member, All staff would like to wish you all a Merry Christmas! We wish you all joy and happiness on this day and...

AMRAP in 36 mins: Teams of 3 A + B: 200   Run / 250m C: Max WBS A: Completes: • 3 Burpees • 5 Box Jump / Step Overs • 7 KBS B + C: Rest B...

For Time: It goes exactly like the song. Day 1 Day 2 + 1 Day 3 + 2 + 1 Day 4 + 3 + 2 + 1 … Etc till day 12 then work down from there. 1...

4 Rounds For Reps: 1:00 on each • Snatches • Cal Row • DB Step Ups • Rest Rx: 60/42.5 – 22.5/15 – 20” Masters Rx: 42.5/30 – 15/10 – 20”...

4 Rounds For Time: 15 C2B Pull Ups 10 OHS Every round increase the weight of OHS Rx: 40 – 50 – 60 – 70 30 – 37.5 – 45 – 52.5 Masters Rx:...

3:00 on / 3:00 off x 5 200m Run (Together) 15 Bar Facing Burpees (Sync) Max Power Cleans (YGIG) Increase the weight each round Rx: 60 –...

For Time: 25 min TC 60 Double Unders 50 KBS 40 DB Snatches 30 T2B 20 Dips ** 10 Double DB Devil Press 20 Dips ** 30 T2B 40 DB Snatches 50...

EMOMx25 • 20 WBS • 15 Box Jumps • 10 Deadlift • Max Muscle Ups • Rest Rx: 9/6 + 24/20 + 90/70 Masters Rx: 7/5 + 20/16 + 70/50 Scaled: 6/3...

AFAP in 20 mins: 100m Run ** 1 Squat Clean 1 Burpee 100m Run ** 2 Squat Cleans 2 Burpees + 1 rep each round Rx: 60/42.5 Masters Rx: 50/35...

For Time: 40 min TC 100 Cal Row 100 Cal Ski 100 Cal Bike Every 25 Cals complete 2 rounds: 10 Plate GTOH 20 Plate Floor Press Rx: 100 Cals...

2 Rounds For Time: 2000m Row 20 Bauble Sit Ups 20 Box Present Jump Overs 20 DB Tree Decorations ** DB Alt Snatches Rx: 9/6 + 24/20 +...

3:00 on / 1:30 off x 5 50 Air Squats Into … Max Cal Row Rx: 50 reps Masters Rx: 40 reps Scaled: 30 Reps

12 Rounds For Time: 50 Double Unders 10 Pull Ups 10 Push Press 20 Double DB Front Racked Lunges Split Reps – Even Split Rx: 70/45...

:30 on / :30 off x 10 • Max Cal Row • • Max Power Cleans • Max Press Ups Score = Total reps Rx: 60/42.5 Masters Rx: 45/32.5 Scaled: 32.5/25

21 – 15 – 9 reps: Toes To Bar Bench Press WBS Rx: 60/42.5 + 9/6 Masters Rx: 42.5/30 + 7/5 Scaled: 35/22.5 + 6/3 Surprised Fitness 3...

For Time: 50 Double Lunge Burpees 40 Double Sit Up Burpees 30 Double Squat Burpees 20 Double Press Up Burpees 10 Double Pull Up Burpees...

As Far As Possible in 20 mins: 20 / 16 Cal Row 5 Ball Over Box 20 / 16 Cal Row 10 Ball Over Box … Adding 5 reps to Ball Over Box Work in...

3 sets 3:00 mins - @ 80 - 85% 1:00 min - @ 50% 1:00 min - @ 60% 2:00 mins - @ 90 – 95% 1:00 min - @ 50% 2:00 mins - @ 50% 7 sets 1:00 min...