CrossFit By The Sea – CrossFit
Metcon
Metcon (Time)
“12 Days of Christmas”
1 – Squat Clean (135/95)
2 – Strict Pull Up
3 – Burpee
4 – Kettle Bell Swing (70/53)
5 – Golden Ring Dips
6 – Assault Bike Calories
7 – Shoulder to Overhead (135/95)
8 – Toes to Bar
9 – Sit Up
10 – Deadlift (135/95)
11 – Pistols (Each Leg)
12 – Wall Walks
*Time Cap: 40 Minutes*
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Rep Scheme:
1
2, 1
3, 2, 1
4, 3 ,2 ,1
and so on…
CrossFit By The Sea 