WOD: 12/23/15

WOD: 12/23/15

Metabolic CrossFit – CrossFit

Metcon (Time)

“12 Days of Christmas”

1 Rope Climb

2 Handstand push-up

3 24″ Box Jumps

4 Pull-ups

5 Burpees

6 Toes to Bar

7 Wallballs (20#/15#)

8 KB Swings (55#/35#)

9 Overhead Lunges (per side, 45#/35# Plate)

10 Front Squats (95#/65#)

11 Hang Power Cleans (95#/65#)

12 Power Snatches (95#/65#)

Perform just like the song:

1

2-1

3-2-1

4-3-2-1 and so on.

Always start with the new movement and work your way back down.

In case you are wondering, the reps total are as follows:

rope climb = 12

handstand push-up = 24

box jump = 30

pull-up = 36

burpee = 40

toes to bar = 42

wall ball = 42

kb swing = 40

overhead walking lunge = 36

front squat = 30

hang power clean = 22

power snatch = 12

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