Thursday December 24, 2015

Screen Shot 2015-12-23 at 1.43.15 PM

Sign up on Mindbody and Post Scores to Whiteboard

Level 1 & 2 WOD:

“12 Days of Christmas”

1 Rope Climb on our CrossFit Tree
2 Bar Muscle-ups (L2)/ Pull-ups (L1)
3 Knees to Elbows
4 Push-ups
5 Power Cleans (L2 – 135,95)(L1-95,65)
6 Burpees
7 Box Jumps (24″,20″)
8 Ball Slams (30,20)
9 Kettlebell Swings (53,35)(L1-20,18)
10 V-ups
11Double Unders
12 Deadlifts (L2-135,95)(L1-95,65)

 

** This workout is to be completed like the song.  You start on day 1 (Rope Climb), then you do 2 BMU/PU and 1 Rope Climb. Then 3 KTE, 2 BMU/PU, 1 Rope Climb.  Follow the pattern all the way  through.

**Modify anything else as necessary.

Leave a Comment