CrossFit – Wed, Dec 24
12 Days of Christmas
Warm up
MERRY CHRISTMAS (Time)
For Time:
- Cluster (115/75) lbs
- Front Squat (115/75) lbs
- Power Clean and Jerks (115/75) lbs
- Calories Echo Bike
- Sand Bag Cleans Over Shoulder (100/70) lbs
- Sand Bag Squats (100/70) lbs
- Burpees to 6″ target
- Toes to Bar
- Pull Ups
- Kettlebell Swings (70/44) lbs
- Wall Balls (20/14) lbs
- Wall Walks
NO CAP 🙂
The CrossFit “12 Days of Christmas” workout mimics the song, building in complexity each round for a total of 364 reps, starting with 1 rep of the first movement (e.g., cluster) and adding one new exercise per round, working back down to 1 by the end (e.g., Round 1: 1 cluster; Round 2: 2 front squats, 1 cluster; Round 3: 3 Power clean and Jerks, 2 Front squats, 1 cluster, etc.)
Three sets:
100m Run
5 Burpees
10 Good mornings