23 Dec Saturday, December 24th, 2016

Posted at 20:00h in CrossFit, WOD by
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Workout of the Day:
 
“12 Days of Christmas 2016”
1 Deadlift (225/155)
2 Chest to bar pull-ups
3 Power snatches (95/65)
4 Burpees
5 Wall balls (20/14)
6 Box jump overs (24/20)
7 Hand release push-ups
8 Toes thru Rings
9  Jumping Squats
10 KB swings (55/35)
11 Bar or Parallette dips
12 AbMat sit-ups
 
OR
 
“12 Days of Christmas 2016”
1 Deadlift (315/205)
2 Bar muscle-ups
3 Power snatches (135/95)
4 Burpees
5 Wall balls (20/14)
6 Box jump overs (30/24)
7 HSPU
8 Toes to Bar
9  Pistols
10 KB swings (70/55)
11 Ring dips
12 GHD sit-ups
 
-Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc.
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