CrossFit9 – CrossFit WOD

Metcon

12 Days of Christmas (Time)

1 Rope climb

2 Power clean

3 Front Squat

4 Shoulder to overhead

5 Burpees over bar

6 Front rack lunges (3/3)

7 Sit-ups

8 KB swings

9 Pull-ups

10 Calorie bike or ski

11 Toes to bar

12 D-ball to shoulder

First, do one rope climb. Next, do two power cleans, then one rope climb. Continue until you’ve finished all 12 “days”!

L1; 45/35 or DB; 2:1 ground to standing

L2: 75/55

L3: 95/65