12 Days Of Christmas

CrossFit TFA – CrossFit

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Warm-up

Warm-up (No Measure)

EMPTY BARBELL

5 Good Mornings

5 Back Squats

5 Strict Press

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

………………..

LIGHTWEIGHT BARBELL

3 Thrusters

5 Hang Power Cleans

7 Deadlifts

WOD WEIGHT BARBELL/PRACTICE ROUND

1 Thrusters

2 Hang Power Cleans

3 Deadlifts

4 Burpees

5 Toes to Bar

6 Box Jumps

7 Hand Release Pushups

8 Reverse Lunges

9 Kettlebell Swings

10 AbMat Sit-Ups

11 Wall Balls

Metcon

Metcon (Time)

For Time:

1 Thruster (135/95)(95/65)

2 Hang Power Cleans (135/95)(95/65)

3 Deadlifts (135/95)(95/65)

4 Burpees

5 Toes to Bar

6 Box Jumps or Step-ups (24″/20″)

7 Hand Release Pushups

8 Reverse Lunges

9 Kettlebell Swings (53/35)(35/26)

10 AbMat Sit-Ups

11 Wall Balls (20/14)

12 Calorie Bike

*Score = Time it takes to complete the workout