10 min to do
1000m row
100 double unders
Calories on the airdyne remainder of time
then
3x
10 OHS
10 PVC pass throughs
10 sampson lunges
Metcon:
12 Days of CrossFit
Performed like the song
1
2-1
5-4-3-2-1
8-7-6-5-4-3-2-1
all the way to 12-11-10-9-8.......-3-2-1
1 legless rope climb
2 Burpees burping over a bar
3 French get ups - ok so Turkish
4 Cleans a cleaning
5 GOLDEN rings - muscle ups/ring pull ups/toes to rings
6 squat cleans a-squatting
7 push ups a-pushing
8 evil wheels a-rolling
9 maids/men a-box jumping
10 lords/ladies a-lunging
11 push press a-pressing
12 deadlifts a-lifting
Pick a weight for barbell moves that is doable for a majority of ALL the reps without having to put it down
Merry Christmas
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