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