Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time:

“12 Days of Christmas”

1 Rope Climb or 3 Strict Pull Ups

2 Squat Clean 155/105

3 Muscle Up or Dip

4 Burpee

5 Pull Up

6 DB Push Press 45/30

7 Toe to Bar

8 Wall Balls

9 Deadlift 155/105

10 Box Jump Overs 24/20

11 Handstand Push Ups or Push Ups

12 DB Devils Press 45/30

*Like the song “12 Days of Christmas.” Complete each exercise in ascending order, then work back down to 1, adding one exercise per round. So perform 1, then 2-1, then 3-2-1, then 4-3-2-1, etx. All the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Competition

Metcon (Time)

For Time:

“12 Days of Christmas”

1 Rope Climb

2 Squat Clean 185/125

3 Muscle Up

4 Burpee

5 Chest to Bar Pull Up

6 DB Push Press 50/35

7 Toe to Bar

8 Wall Balls

9 Deadlift 185/125

10 Box Jump Overs 24/20

11 Handstand Push Ups

12 DB Devils Press 50/35

*Like the song “12 Days of Christmas.” Complete each exercise in ascending order, then work back down to 1, adding one exercise per round. So perform 1, then 2-1, then 3-2-1, then 4-3-2-1, etx. All the way to 12-11-10-9-8-7-6-5-4-3-2-1.