CrossFit Empire South – CrossFit
Metcon (Time)
“12 Days of Christmas”
For Time: (45 min time cap)
1 Rope Climb
2 Squat Cleans (155/105)
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts (155/105)
6 Handstand Push Ups
7 Toes to bar
8 DB Snatches or KB Swings
9 Box Get Over
10 Back Rack Lunges (155/105)
11 Chest to Bar
12 Thruster (155/105)
Option 2:
1 Bent Over Row (barbell weight)
2 Squat Cleans (weight down)
3 Chest to Bar/Pull Up/Ring Row/Jumping Pull Up
4 Burpees
5 Deadlifts (same weight as above)
6 Pike Push Ups or Push Press
7 Knees as High as Possible or Sit Ups
8 DB Snatches or KB Swings (weight down)
9 Box Get Over (height down) or Step Ups with DB or KB
10 Back Rack Lunges (same weight as above) or Back Squats
11 Pull Ups/Ring Rows/JUmping Pull Ups/Banded Pull Ups
12 Thruster (same weight as above)
