Wednesday, Dec. 23rd

Today's WOD:

Warm up and Mobility

MetCon WOD: "12 days of CrossFit"

For Time:
1 full clean 135/95
2 front squat 135/95
3 push press 135/95
4 burpee
5 wall ball
6 KB swing 55/35
7 knees to elbow
8 box jump 24/20"
9 push up
10 Sit up
11 Front rack Lunges 135/95
12 thrusters 135/95

aka: “12 Days of CrossFit,” like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Time

 

Comment

Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.