Warm-up

Coaches Choice!

Metcon

12 Days of Christmas RX'd (Time)

1. Deadlift (115#/85#)
2. Squat Clean Thruster (115#/85)
3. Box Jump overs (24"/20")
4. Lateral bar burpees
5. Wall Balls (20#/14#)
6. Push Press (115#/85#)
7. Sit ups
8. Kb Swings (53#/35#)
9. T2B
10. HR Push ups
11. OH Walking lunges (45#/25#)
12. Front Squat (115#/85#)

Make sure you are using only one bar for DL,Squat Clean Thruster, Push Press and Front squat. Share bars if you need to. Scale as needed.

12 Days of Christmas (Outlaw) (Time)

1. Clean & Jerk (225#/150#)
2. Muscle Ups
3. Box Jumps (36"/30")
4. Hang Squat Snatch (115#/75#)
5. Bar facing Burpees
6. Push Press (115#/75#)
7. Pistols
8. T2B
9. Wall Balls (20#/14#)
10. C2B Pull ups
11. HR Push ups
12. Front Squats (225#/150#)

This workout has to be done at the weight recommended or at the same weight you did this workout last year.

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