12 Days of Christmas 4

CrossFit Chain Reaction – CrossFit

Warm-up

Warm UP – PTO1 (No Measure)

10 light plate-floor to overhead

10 Sit ups

10 Dowel Dislocates

10 Push Ups

10 Air Squats

10 Ring Rows

Metcon

12 Days (Time)

FOR TIME

1 KB Sumo Deadlift High Pull 32/24

2 DB/KB Snatch (DB 50/35 KB 24/16)

3 T2B or T2Rings

4 Box Jumps

5 Pullups (kipping or jumping)

6 HR Pushups

7 Kettlebell Swings 24/16

8. Burpees

9. Double Crunch

10. OH Plate Lunge 20/15

11 Wall Balls 20/14

12 Power Cleans 60/45 (touch and go)

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 – for a total of 364 reps.
Scale all as needed and enjoy! There may be some bottlenecks for equipment but we’re known for sharing and caring so keep that up as you go through

Posted in wod

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