CrossFit XLT – CrossFit
Metcon (Time)
12 Days of Christmas WOD
1 Bar muscle up/C2B pull up
2 Power cleans (165/113)
3 Front squats (165/113)
4 S2OH
5 Wallballs (20/14)
6 Burpee box jumps (24/20)
7 T2B/K2C
8 DB hang cluster (50/35)
9 HSPU/HR push ups
10 KBS (53/35)
11 Deadlifts (165/113)
12 Devils Press (50/35)
“No Barbell”
1 Devils Press
2 DB Front Squats
3 DB Cleans
4 Pullups/Ring Rows
5 Wallll Balls
6 Burpee Box Jumps
7 Russian Twist w/Medball (per side)
8 DB Push Press
9 Jumping Knees Tucks
10 Abmat Situps
11 Air Squats
12 Calorie Assualt Bike/Row
CROSSFIT XLT 