CrossFit Believe – CrossFit
Announcement
*Please wear an ugly Christmas sweater if you have one. You don’t have to workout in it. 🙂
*I’ll bring printed copies of this workout for each one of you to have/use during the workout.
12Day: Metcon (Time)
12 Days of Christmas WOD:
1 Wall Walk
2 Thrusters (115/75)
3 Toes To Bar
4 Front Squats (115/75)
5 Burpees Over Barbell
6 Wallballs (20/14)
7 Box Jump Overs (24/20)
8 Power Cleans (115/75)
9 Pullups
10 Walking Lunges
11 Handstand Pushups
12 Calories Row/Bike/Ski
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The WOD is designed to be completed just like the song.
Round 1: 1 Wall Walk
Round 2: 2 Thrusters + 1 Wall Walk
Round 3: 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 4: 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 5: 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 6: 6 Wallballs + 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 7: 7 Box Jump Overs + 6 Wallballs + 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 8: 8 Power Cleans + 7 Box Jump Overs + 6 Wallballs + 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 9: 9 Pullups + 8 Power Cleans + 7 Box Jump Overs + 6 Wallballs + 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 10: 10 Walking Lunges + 9 Pullups + 8 Power Cleans + 7 Box Jump Overs + 6 Wallballs + 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters d + 1 Wall Walk
Round 11: 11 Handstand Pushups + 10 Walking Lunges + 9 Pullups + 8 Power Cleans + 7 Box Jump Overs + 6 Wallballs + 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 12: 12 Calories + 11 Handstand Pushups + 10 Walking Lunges + 9 Pullups + 8 Power Cleans + 7 Box Jump Overs + 6 Wallballs + 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
