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12 Days of Christmas

My gift to you.

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Metcon

Metcon (Time)

Perform these movements in the same order that you would sing the song "The 12 Days of Christmas"....

For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Jump Lunge
9 Kettlebell Swings (70/53)
10 Pull-Ups
11 Wall balls (30/20)
12 Calorie Bike

Metcon (Time)

Perform these movements in the same order that you would sing the song "The 12 Days of Christmas"....

For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Jump Lunge
9 Kettlebell Swings (70/53)
10 Pull-Ups
11 Wall balls (30/20)
12 Calorie Bike

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, December 24, 2018

Athletes:

Athletes

1

Justin
Stein

9:30 AM CrossFit

30:02

2

Greg
Cochran

9:30 AM CrossFit

30:49

3

Ninette
Campbell

CrossFit: 8:00 AM

33:29

4

Micheal
Young

9:30 AM CrossFit

36:10

Merry New Year!

5

Megan
Pohlman

9:30 AM CrossFit

27:50

6

Ben
Atkinson

9:30 AM CrossFit

28:35

115 lbs, 62 lbs

7

Becca
Brenner

CrossFit: 8:00 AM

31:15

44lb KB 20wallball 65 barbell

8

Linda
Boman

CrossFit: 8:00 AM

33:30

9

Chad
Kottmann

9:30 AM CrossFit

33:36

115#, neg pullups

10

Bob
Naes

CrossFit: 8:00 AM

34:15

115#, 63#

11

Chad
Miller

CrossFit: 8:00 AM

34:50

115 lb HC and Thruster

12

Lisa
Goforth-Naes

CrossFit: 8:00 AM

37:06

45# barbell, banded pull-ups, 24” box jumps, 10# wall ball