Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Metcon
12 Days of Christmas (Rx) (Time)
For Time
Perform 1, then 2-1, then 3-2-1, and so on…
1 Hang Squat Snatch @ 50/35kg
2 Clean & Jerk @ 50/35kg
3 Muscle-Ups
4 Box Jumps 30/24″
5 Bar Facing Burpees
6 Push Press @ 50/35kg
7 C2B Pullups
8 T2B
9 Wall Ball 9/6kg
10 Pistols (alt)
11 Strict HSPU
12 Front Squats @ 100/70kg (no racks)
12 Days of Christmas (Scaled) (Time)
For Time
Perform 1, then 2-1, then 3-2-1, and so on…
1 Wall Walk
2 Clean & Jerk @ 40/30kg
3 Pull Ups
4 Box Jumps 24/20″
5 Bar Facing Burpees
6 Push Press @ 40/30kg
7 Jumping Pull Ups
8 Knees to Chest
9 Wall Ball 9/6kg
10 KB Swings
11 Push Ups
12 Front Rack Lunges 40/30kg