12 Days of Christmas PT 2

Iron Grip CrossFit – CrossFit

Merry Christmas Eve, Iron Grip! As a reminder, today is only Open Gym from 8am – 11:30am today, so no classes in the afternoon, so this morning’s a great chance to come on in and get this workout done, cuz it’s gonna be fun!! Merry Christmas!

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Metcon

Fitness

F: Metcon (Time)

For Time:

100 meter Run

2 Chest-to-Bar Pull-Ups

3 Push Press (75/55)

4 Hang Squat Cleans (75/55)

5 Deadlifts (75/55)

6 DB Snatch (35/20)

7 Pull-Ups

8 Burpees

9 KB Swings (35/26)

10 Wallballs (14/10)

11 Box Jumps (24/20)

1200 meter Row
Executed like the song “12 Days of Christmas”

i.e.

100m Run

2 Bar Muscle-Ups, 100m Run

3 Push Press, 2 Bar Muscle-Ups. 100m Run

etc etc…

Performance

P: Metcon (Time)

For Time:

100 meter Run

2 Bar Muscle-Ups

3 Push Press (95/65)

4 Hang Squat Cleans (95/65)

5 Deadlifts (95/65)

6 DB Snatch (50/35)

7 Pull-Ups

8 Burpees

9 KB Swings (53/35)

10 Wallballs (20/14)

11 Box Jumps (24/20)

1200 meter Row
Executed like the song “12 Days of Christmas”

i.e.

100m Run

2 Bar Muscle-Ups, 100m Run

3 Push Press, 2 Bar Muscle-Ups. 100m Run

etc etc…

Open

12 Days of Christmas (Time)

For Time:

100 meter Run

2 Bar Muscle-Ups

3 Push Press (115/80)

4 Hang Squat Cleans (115/80)

5 Deadlifts (115/80)

6 DB Snatch (50/35)

7 Pull-Ups

8 Burpees

9 KB Swings (53/35)

10 Wallballs (20/14)

11 Box Jumps (24/20)

1200 meter Row
Executed like the song “12 Days of Christmas”

i.e.

100m Run

2 Bar Muscle-Ups, 100m Run

3 Push Press, 2 Bar Muscle-Ups. 100m Run

etc etc…

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