CrossFit Holistic – WOD

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12 Days of Christmas

Metcon (Time)

12 Days of Christmas

Xprogramming Edition

1. Cluster 70/50

2. Thrusters 70/50

3. Bar MU

4. Burpees to target

5. Toes to bar

6. Box jumps over

7. Double DB Hang snatch 2×22,5/17,5

8. M Handstand Walk

9. Squat snatch 70/50

100. DU

11. Over head squats 70/50

12. Man Makers 2×22,5/17,5

60 min Timecap
Workflow

1

2,1

3,2,1

4,3,2,1

and so on until

12,11,10,9,8,7,6,5,4,3,2,1

Metcon (Time)

12 Days of Christmas

Holistic Edition

1. Cluster 40/30

2. Thrusters 40/30

3. Toes to bar /knees to elbows

4. Burpees to target

5. Pullups

6. Box jumps over

7. DB Hang snatch 22,5/17,5

8. Frontrack Lunges 40/30

9. Frontsquats 40/30

10. One arm Devilspress 22,5/17,5

110. DU / Singel unders

12. One arm Man Makers 22,5/17,5

60 min Timecap
Workflow

1

2,1

3,2,1

4,3,2,1

and so on until

12,11,10,9,8,7,6,5,4,3,2,1

Metcon

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