CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Metcon (Time)

Xmas Eve WOD, 12 days of Christmas

Do item 1, then 1+2, then 1+2+3, …

1 – 150m run or 14/12 cal row

2 – Handstand PU or 6 HR push ups

3 – cleans and jerk (2 DB)

4 – Burpees

5 – Toes to bar (or 10 sit ups)

6 – DB Thrusters (2)

7 – pull ups

8 – cal Bike

9 – DB Snatch (1)

10 – Lunges (2 DB)

11 – cal row

12 -Wall Ball Shots