12 Days of Christmas

14
Dec

12 Days of Christmas

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

1 Wall Walk

2-0 Double Unders

3 DB Thrusters, 50/35’s

4 Pwr Snatches, 115/75

5 Ring Dips

6 Burpees

7 Box Jumps, 24/20″

8 Pwr Cleans, 115/75

9 Cal Row/Ski/Bike

10 Kettlebell Swings, 53/35

11 Pull-ups

12 D-Ball Cleans, 100/80

*Performe the workout like the song is sung. 1 Wall Walk…20 Double Unders +1 Wall Walk…3 DB Thrusters + 20 DU + 1 Wall Walk, etc.

Competitor

Metcon (No Measure)

4 Rounds NFT:

10 Kneeling Landmine Press, arm

10 Bent Over Landmine Rows, each arm

10 Alternating Landmine Trunk Twists

20 GHD Sit-ups

Finisher:

Crossover Symmetry Iron Scap