12 Days of CrossFit

V3 CrossFit – CrossFit

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Metcon (Time)

Fitness

For Time

1 Sled Push

2 Sumo Deadlift High-Pull (75/55 lbs)

3 Thrusters (75/55 lbs)

4 Push Press (75/55 lbs)

5 Power Cleans (75/55 lbs)

6 Power Snatches (75/55 lbs)

7 Kettlebell Swings (53/35 lbs)

8 Pull-Ups

9 Knees-to-Elbows

10 Box Jumps (24/20 in)

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

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.

Metcon (Time)

Performance

For Time

1 Rope Climb

2 Sumo Deadlift High-Pull (95/65 lbs)

3 Thrusters (95/65 lbs)

4 Push Press (95/65 lbs)

5 Power Cleans (95/65 lbs)

6 Power Snatches (95/65 lbs)

7 Kettlebell Swings (53/35 lbs)

8 Pull-Ups

9 T2B

10 Box Jumps (24/20 in)

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

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.

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