CrossFit 201 – CrossFit
Metcon (Time)
12 Days of Christmas
Time Cap: 45
1 Power Snatch 135/95
2 Ring Muscle Ups
3 HSPU
4 Clusters 135/95
5 Toes to Bar
6 C2B Pullups
7 Pushups
8 Pistols
9 Bike Calories
10 KB Snatches (5 left/ 5 right) 53/35
11 Burpee Box Jumps 30/24
12 Sandbag over Shoulder 150/100
Like the song the
“12 Days of Christmas”,
complete each exercise in
ascending order then work back down,
adding one exercise per round.
Ex. On the 1st day of Christmas,
my coaches gave to me,
one power snatch
on the 2nd day of Christmas my
coaches gave to me,
2 muscle ups and 1 power snatch;
on the 3rd day of Christmas,
my coaches gave to me,
3 hspu, 2 muscle ups, 1 power snatch
; continue with
4 cluster, 3, 2, 1 etc. up the ladder and down