23 – December – 2016 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Medball Tennis

If the ball touches the floor or

If the ball is not thrown correctly ie squat then throw, there’ll be an exercise penalty.

Metcon

12 Days of Christmas (CF Trafford) (Time)

1 Sumo High Pull

2 Thrusters

3 push press

4 Power Cleans

5 snatches

6 KB swings

7 pull ups

8 knees to elbow

9 box jumps

10 double unders/30 singles

11 burpees

12 overhead walking lunges

Weight:

40/25

24/16

Time cap 30 mins