The workout for 12/20/16 is...                                            

  • By Leslie Friedman
  • 20 Dec, 2016

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 12/20 is...


12 Days of Christmas WOD! Perform this like you would the song. On the 1st day of CrossFit, my DeCO gave to me....1, 2 then 1, 3 then 2 then 1, etc. until your final round of 12, 11, 10, 9....1 - TIME!

*You will have one barbell for this entire WOD so choose your weight based on whichever movement will limit you.
1 - Muscle Up (mod: 3 pull ups/jumping pull ups + 3 dips/push up)
2 - Snatch (135/95)*
3 - HSPU
4 -Deadlift
5 - Toes to Bar
6 - Hang Power Cleans
7 - Box Jumps (24/20)
8 - Push Jerks
9 - Burpees
10 - Overhead Squats
11 - KB Swings (53/35)
12 - Manmakers (choose weight either DBs or KBs)
(35 minute cap)

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