Wednesday 24th December 2014

 In Crossfit

WOD:

CHRISTMAS EVE WOD

 

‘CF3D’s 12 Days of Christmas’

 

In 45 minutes, complete the following in the sequence laid out below:

 

1st Round: Movement 1

2nd Round: Movement 1+2

3rd Round Movement 1+2+3, etc

 

MOVEMENTS:

    1. 1x 200m Run
    2. 2x Rope Climb
    3. 3x Bear Crawl (Width)
    4. 4x STRICT Pull Ups
    5. 5x Push Jerk 50/35
    6. 6x Burpee Pull Up
    7. 7x DB Walking Lunge 20/12.5
    8. 8x Deadlift 50/35
    9. 9x Front Squat 50/35
    10. 10x Toes To Bar
    11. 11x Box Jump 30”/24”
    12. 12x DB Hang Squat Clean Thrusters 20/12.5

spanky santa

Ed Whieldon
CrossFit Level 2 Trainer, Co- owner Reebok CrossFit 3D
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