December 24, 2015

CrossFit By The Sea – CrossFit

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Metcon

Metcon (Time)

“12 Days of Christmas”

1 100 Meter Run

2 Clean and Jerks (135/95)

3 Handstand Push Up

4 Overhead Walking Lunges (45/25)

5 Ring Dips

6 Box Jumps (24/20)

7 Pull Ups

8 Kettlebell Swings (53/35)

9 Toes-to-bar

10 Calorie Assault Bike

11 Burpees

12 Dumbbell Thruster (50/35)

*Time Cap: 40 Minutes

———————————————–

Workout is completed as follows:

1

2, 1

3, 2, 1

4, 3, 2, 1

etc. etc.

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