Monday

30 minute AMRAP 

3 Rounds 
5 Pull ups 10 Push ups 15 Squats 
2 Rounds 
400m run 20 KB swings 24/16kg 10 Box Jumps 24/20”
1 Round 
50 Double unders 50 Sit ups 

Tuesday

Every 15 minutes x3

1000/900m row
50/40 Calorie bike
Max toes to bar

(each round has a 10 minute time cap)

Wednesday

The gym will be open at 10am today for the CrossFit Mallorca tradition of Christmas day Kalsu 

100 Thrusters 60/40kg 
EMOM 5 Burpees 

Thursday

Gym Closed 

Friday 

In teams of 3

12 minute AMRAP 
Prowler push ( change every 20m)

3 minutes rest

12 minute AMPAR
Ski Erg (change every 30 seconds)

3 minutes rest

12 minute AMRAP
Kettlebell front rack carry (change every 40m)

Saturday 

Build to a heavy Clean & Jerk

In teams of 2

20 minute AMRAP
10 Clean & Jerks 60/40kg
10 Burpees over the bar 
10 Back squats 60/40kg

Partners alternate through movements