12 Days of Christmas PT 1

Iron Grip CrossFit – CrossFit

For those of you who can’t complete the 12 Days of Christmas on Christmas Eve, today is your chance!! If you want to workout on Christmas Eve with this workout, great! There’s an alternate for you. Lots of running and burpees and rope climbs. Whichever workout you do, come on in for some sweat and smiles, and let’s get it!!

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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 Chest-to-Bars, 100m Run

3 Push Press, 2 Chest-to-Bars. 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…

Metcon

Alternate Workout

Metcon (Time)

For Time:

800 Meter Run

50 Power Snatches (75/55)

800 Meter Run

15 Strict Pull-Ups

800 Meter Run

50 Lateral Barbell Burpees

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