12 Days of Crossfit

By December 16, 2013wod

PreWOD

Dynamic warm up

 

Note: start @ 12 and work down following the song

Met Con
12 Days of Crossfit

1- 200m run
2- Thrusters 95/65 , 75/55, 65/45
3- Supermans
4- kettlebell swings 60/45, 45/35, 35/25
5- Toes 2 bar
6- Hang cleans 95/65 , 75/55, 65,45
7- Burpees
8- Front squats 95/65, 75/55, 65/45
9- Deadlift 95/65, 75/55,
10- Hollow rock
11- Wall Balls 20/14, 14/10
12- Box Jumps 24/20 , 18/15

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