WOD 12-24-14

WOD 12-24-14

Metabolic CrossFit – CrossFit

One WOD only today at 9:00am

Metcon (Time)

“12 Days of Christmas”

1 Rope Ascent

2 Box Jumps (30/24”)

3 Handstand Push-ups

4 Thrusters (95/65#)

5 Burpees

6 Toes to Bar

7 KB swings (70/53#)

8 Double Unders

9 Ring Dips

10 Pullups

11 Pushups (hand release)

12 Clean and Jerk (135/95#)

*Complete the workout like the song, 1, 2-1, 3-2-1, 4-3-2-1 and so on until you hit 12 and work your way all the way down to your last rep.

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