Flaming Gorge CrossFit – CrossFit
WOD
Metcon (Time)
For Time
1 Sumo Deadlift High-Pull (75 lbs/55 lbs)
2 Thrusters (75 lbs/55 lbs)
3 S2OH (75 lbs/55 lbs)
4 Power Cleans (75 lbs/55 lbs)
5 Power Snatches (75 lbs/55 lbs)
6 Kettlebell Swings (53 lbs/35 lbs)
7 Pull-Ups
8 Slam Balls
9 Burpees
10 Double Unders
11 Box Jumps (24 in/20 in)
12 Knees-to-elbow
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. Both partners complete all # of reps for that movement. Go back and forth until complete.
