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Warm Up:

400 M Run

30 Pass Throughs

60 Air Squats

100 Skips

60 Over Head Squats 


15 Mins: Establish a heavy Clean & Jerk

15 Mins: Establish a heavy Snatch


8 Minute AMRAP :

4 Power Cleans (155#M; 105# W)

8 KBS (55#M; 45#W)

12 Toes to Bar

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CrossFit12-12-12 Throwdown 2019 Wrap Up!

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Alison’s Testimonial

I was always into fitness, one type or another but fell off the wagon for a few years. My son Niko started CrossFit in 2016

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