1. Warm up/mobilise
2. Conditioning.
'CrossFit Harrogate's 12 Days of Christmas'
1 Deadlift
2 Knees to elbows
3 Burpees
4 KB swings 24/16
5 Front squat
6 Press up
7 Hang Power Cleans
8 Box Jumps
9 Push Press
10 DU
11 KB SDHP
12 Overhead Squats
Perform 1 DL,
then 2 K2E and 1 DL,
3 Burpees, 2 K2E, 1 DL...
...
...
12 OHS, 11 SDHP, 10 DU, 9 PP, 8 BJ, 7HPC, 6 PU, 5 FS, 4KBS, 3 burpeees, 2 K2E, 1 DL
RX for all bar based lifts is 50/35 and KB is 24/16
3. Recovery