12 Days of XMas

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10 MB Thrusters

10m Bear Crawl

10m Frankenstein Walk

10m Broad Jump

10m Crab Walk

5 Push Ups

Coaching

Movement Prep

Metcon

Metcon (Time)

For Time (1, 2-1, 3-2-1, 4-3-2-1, etc)

1 Sumo Deadlift High-Pull 75/55

2 Thrusters 75/55

3 Push Press 75/55

4 Power Cleans 75/55

5 Power Snatches 75/55

6 Deadlifts 75/55

7 Wall Balls 20/14

8 Burpees

9 Box Jumps 24/20

10 HR Push Ups

11 T2B

12 Squat Jumps