WODs

CrossFit – 12 Days of Christmas

By 12/24/2014 No Comments

Broward CrossFit

12 Days of Christmas

:startwod:

“12 Days of Christmas” – Partner Workout

Split the work up between 2 Partners

 

1 Cluster 135/95

2 Box Jump Overs 24/20

3 Burpees

4 Handstand Push Ups

5 Chest 2 Bar Pull Ups

6 Power Snatch 135/95

7 Russian KB Swings 70/53

8 Weighted Walking Lunge (each side) 45/25 plate

9 Ring Dips

100 Meter Run

11 Shoulder 2 Overhead 135/95

120 Meter Prowler Push 100/50

 

** Rep Scheme as follows (like song)

1 Cluster

2 Box Jump Overs, 1 Cluster

3 Burpees, 2 Box Jump Overs, 1 Clusters

4 Handstand Push Ups, 3 Burpees, 2 Box Jump Overs, 1 Cluster

etc……………………

:endwod:

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Steven

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