CrossFit XLT – CrossFit

“12 Days of Christmas WOD” (Time)

Complete reps as you would sing the song for time:

1 Bar Muscle Up/C2B Pullup

2 Front Squats (165/113)

3 Power Cleans (165/113)

4 HSPU

5 Wallll Balls (20/14)

6 Burpee Box Jumps (24/20)

7 T2B/K2C

8 DB Push Press (50/35)

9 Jumping Knee Tucks

10 HR Pushups

11 Deadlifts (165/113)

12 Devils Press (50/35)

*can aalso do partner style

“No Barbell Option”

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