Monday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

12 Days of Christmas

Time Cap: 45

1 Power Snatch 135/95

2 Ring Muscle Ups


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

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