Wed 24 Dec
CrossFit 3000 South Melbourne – CrossFit
7am and 8am WODs
Metcon
Metcon (Time)
12 x Days of Xmas WOD
For Time:
100m Run
2 x Strict Pull-Ups
3 x Hang Power Cleans (50/35kg)
4 x Box Jumps (24/20″)
5 x T2B
6 x KB Swings (24/16kg)
7 x Wall Balls (9/7kg)
8 x Hollow Rocks
9 x HR Push ups
10 x Front Squats (50/35kg)
11 x Burpees
12 x Thrusters (50/35kg)
This is done as follows:
1. 100m Run
2. 2 x Strict Pull-Ups, 100m Run
3. 3 x Hang Power Cleans, 2 x Strict Pull-Ups, 100m Run
etc etc all the way to 12 x Thrusters and back up the list.
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