Metabolic CrossFit – CrossFit
Warm-up (No Measure)
400m run/row
50 double unders
set up for WOD
warm up each movement
12 days of Christmas (Time)
1 Rope Climb
2 HSPU
3 24″ BJ
4 Pull-ups
5 Burpees
6 TTB
7 Wall balls 20/14
8 KB swings 53/35
9 OH lunges per leg 45l/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…..