12/24/2018

CrossFit XD – CrossFit

Metcon

Metcon (Time)

12 days of Christmas:

1 devils press 53/35 or 50/35#

2 double KB-or-DB S2OH

3 Double KB-or-DB front squats

4 box jumps 30/24″

5 burpee pull ups

6 wall balls 20/14#

7 HSPU’s

8 Toes to bar

90 double unders

10 Double KB-or-DB front rack walking lunges

11 OHS 135/95

12 hang power snatches 135/95#
40min time cap

Competition

Metcon (Time)

12 Days of Christmas

1 Clean & Jerk @ 225/150#

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14#

10 C2B Pullups

11 HSPU

12 Front Squats @ 225/150# (no racks)
40min time cap.

No scaling, modifying, substituting the competition workout. If a non-Rx score is recorded here, your results will be removed. You’ve been warned.

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