Sunday 12/31/2023

12 HOURS of FITNESS 2023

8 AM

“DT”

5 Rounds

12 Deadlift

9 Hang Power Cleans

6 Push Jerks

RX: 155/105

9 AM

“Nate”

AMRAP 20

2 Muscle Ups / or / Pull Up Variation

4 HSPU

8 KB Swing 70/53

10 AM

LFCF Benchmark “Death race”

5 Rounds:

15/10 cal bike

10 burpees

11 AM

“Karen”

150 Wall Balls 20/14

12 PM

LFCF Benchmark “Death row”

EMOM 20

Alt. Between…

Min 1) Max cal row

Min 2) Max burpee

1 PM

“Elizabeth”

21-15-9

Cleans 135/95

Ring Dips

2 PM

“The Joker”

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155

1-2-3-4-5-6-7-8-9-10

Toes To Bar

3 PM

“Jerry”

1 Mile Run

2000m Row

1 Mile Run

4 PM

“Isabel”

30 Power Snatches 135/95

5 PM

AMRAP 24

24 Air Squat

24 Ab Mat Sit Ups

50ft Walking Lunge (Bodyweight)

24 Push Ups

24 Push Press 75/55

50ft Handstand Walk / or / Double KB Overhead Carry

6 PM

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5x BW) / or / Back Squat (1x BW)

Bench Press (1x BW)

Clean (.75x BW)

7 PM

“Tumilson”

8 Rounds:

200m Run

11 DB Burpee Deadlift (2x60/40#)