CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In Elf Teams of Two*, For Fun:

Get on Santa’s Nice List: 400m Reindeer Run (together, no bands this year)

100 Arctic Air Squats

90 Kwanza KB Swings

80 Plum Pudding Push-ups

70 Wall Snowballs

60 Calorie Elf Echo Bike

50 Ho Ho Ho! Burpees

60 Calorie Rudolph Row or Snow Ski

70 Gift Box Jumps

80 Saint Nick Slam Balls

90 Santa Sit-ups

100 Wintry Walking Lunges

*Each elf with their own equipment; one partner works at a time
40 minute cap