12/24/14

12/24/14

PSKC CrossFit – CrossFit

CHRISTMAS EVE = 9AM CLASS ONLY

Metcon

Metcon (Time)

“12 Days of Christmas”

Partner Up – You Go / I Go

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 wall walk, then 1 wall walk + 2 clean and jerks, then 1 wall walk + 2 clean and jerks + 3 goblet Squats, etc…just like the song.

The WOD is complete when the 12 burpee pullups are completed.

1 burpee over bar

2 clean and jerks (96/65)

3 goblet squats (53/35)

4 pull-ups

5 burpees

6 box jumps

7 toes to bar

8 KB snatches (53/35) (4 each arm)

9 wall ball (20/14)

10 KB Clean and Press (53/35) (5 each arm)

11 Thrusters (95/65)

12 Burpee Pullups

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