12 days of Christmas

Iron Grip CrossFit – CrossFit

Compare results to those of 12/23/16.
Settle in for a long one here. The first 7-8 rounds go quickly, the rest of them do not…

Warm-up

Warm-up (No Measure)

Feliz Navidad

Metcon

Metcon (Time)

For time:

1200 meter Row

11 Ring dips

10 Toes to bar

9 KB swings @ 53/35

8 Burpees

7 Pullups

6 Box jumps @ 24/20″

5 Push press @ 75/55

4 Snatches @ 75/55

3 Overhead squat @ 75/55

2 Bar muscle ups

100 meter Run
Starting with 1, follow through the sequence of elements just like the song…

Rx+ =

70/44# KB

95/65# Barbell

30/24″ box

C2B pullups

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