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!!
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