CrossFit WOD, December 23, 2023

CrossFit – Sat, Dec 23

12 Days of Christmas 2023 (Time)

12 Days of Christmas WOD

1 BMU

2 Push Jerks 155/105

3 Hang Cleans 155/105

4 Deadlifts 155/105

5 Burpees

6 Pistols

7 HRPU

8 Box Jumps or Step-ups

9 KBS 24/16kg

10 Calorie Row

11 T2B

12 Front Squats 155/105

The workout flow is done the way the song is sung. For example…..

1 BMU

2 Push Jerks + 1BMU

3 HC + 2 PJ + 1 BMU

4 DL + 3 HC + 2 PJ + 1 BMU

5 Burpees + 4 DL + 3 HC + 2 PJ + 1 BMU

6 Pistols + 5 Burpees + 4 DL + 3 HC + 2 PJ + 1 BMU

……… continue the same pattern

BARBELL 135/95 & C2B for BMU & Air Squats for pistols

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