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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