12 Days of Christmas (Take Two!)

Iron Grip CrossFit – CrossFit

For those of us who didn’t get a chance last week, we’re in luck! Today’s the chance to git’er done. Again, this is a longer one, so scale accordingly to where moving movement to movement isn’t TOO slow. Enjoy the pain and enjoy the SUFFERING . . . Merry Christmas!!!

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Fitness

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 Chest-to-Bars, 100m Run

3 Push Press, 2 Chest-to-Bars. 100m Run

etc etc…

Performance

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

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