12 Days Of Christmas

Westshore CrossFit – CrossFit

Warm-up

Line Drills (8 Minutes)

Metcon

12 Days Of CrossFit (Time)

For Time, adding one movement per round:

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

Start with 1 Sumo Deadlift High-Pull (SDHP). Then do 2 Thrusters and 1 SDHP. Then 3 Push Presses, 2 Thrusters, and 1 SDHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDHP.

INT/ BEG:

For Time, adding one movement per round:

1 Sumo Deadlift High-Pull (65/45 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Banded / Jumping Pull-Ups

8 Hanging Knees Raises

9 Box Jumps (20/14 in)

10 Single Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)