161221

CrossFit Cambridge – CrossFit

Metcon

2016 Tweleve Days of Christmas (Time)

1 Power Snatch

2 Muscle Ups

3 Alternating Pistols/Leg (6 total)

4 Shoulder to Overhead

5 Hang Power Cleans

6 Handstand Push Ups

7 Burpees

8 Pull Ups

9 Toes to Bar

10 Wall Balls (20/14lbs to 10′)

11 Deadlifts

12 Front Rack Lunges (total)

1 barbell for all the movements. Go as heavy as possible on the power snatch. This will determine your weight for the rest of the workout. (If your power snatch isn’t very heavy – making the rest of the workout “easy” – you may change to a power clean to increase the weight).

RX+ 185/125lbs

RX 135/95lbs

Perform 2 muscle up transitions if required.

This workout if performed JUST LIKE THE SONG. Literally. It is literally performed just like the song. Sing it in your head right now, I know you want to. And sing it during the WOD, I know you’re going to need to. 1 Power Snatch. 2 Muscle Ups + 1 Power Snatch. 3 Alternating Pistols/Leg + 2 Muscle Ups + 1 Power Snatch. Etcetera. Have fun!!

45:00 Cap