12 Days of Christmas

CrossFit 187 – CrossFit

Warm-up

Sprints (No Measure)

Sprints:

1 minute of shuttle sprints

1 full length of kneeling sprints, switch leg

1 full length of mountain climber sprints, switch leg

1 full length of back pedal sprints

1 full length of partner chase, switch partners and repeat

**Walk back

Then Spealler Warm Up

Metcon

A: Metcon (Time)

’12 Days of Christmas’

1 Power Clean, 135/185lbs

2 Front Squats

3 HSPU

4 Pistols

5 Pull Ups

6 Wall Balls, 20/30lbs

7 Burpees

8 Deadlifts

9 HR Push Ups

10 T2B

11 KBS, 53/70lbs

12 Muscle Ups
Complete Workout like the song

R1: 1 Power Clean

R2: 2 Front Squats, 1 Power Clean

R3: 3 HSPU, 2 Front Squats, 1 Power Clean

R4: 4 Pistols, 3 HSPU, 2 Front Squats, 1 Power Clean

Etc.

Posted in: WOD