CrossFit9 – WOD

Metcon

Metcon (Time)

12 days of Christmas

Performed like the song:

1. Rope climb

2. T2B

3. slam ball

4. OH Lunges with bar

5. Sumo Deadlift High Pull

6. Push-up

7. Sit-up

8. Box jump

9. Push press

10. Pull-up

11. KB Swing

12. Burpees

L2: 75/55, G/Y
Example: “On the seventh day of Christmas…. 7 sit-ups, 6 push-ups, 5 SDLHP, 4 OH Lunges, 3 Slam balls, 2 T2B, 1 Rope Climb.”