WOD: 12/24/16

WOD: 12/24/16

Metabolic CrossFit – CrossFit

Metcon (Time)

“12 Days of Christmas”

1 Rope Climb

2 Handstand Push-ups

3 24″ Box Jumps

4 Pull-ups

5 Burpees

6 Toes to Bar

7 Wall Balls (20/14)

8 KB Swings (53/35)

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

10 Front Squats (95/65)

11 Hang Power Cleans (95/65)

12 Power Snatches (95/65)

Compare to December 19, 2015

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.

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