CrossFit – Sat, Dec 17

Crossfit Cle – CrossFit

Warm-up

12 Gifts of Fitness (Time)

For time:
1 clean 115/80#
2 alternating lunge
3 shoulder to overhead
4 front squat
5 power clean
6 lateral burpees over the bar
7 wall ball shot 20/14# to 10/9’
8 toes to bar
9 handstand pushup
10 chest to bar
11 box over 24×30/20×30″
12 muscle up (24 k2e or 24 dips or mix & match)
*This workout flows like the song! 1 clean, 2 lunges and 1 clean, 3 shoulders to overhead 2 lunges and 1 clean, 4 front squat 3 shoulders to overhead 2 lunges and 1 clean… until the final round that starts with 12 muscle up and works back down to finish with 1 clean! Enjoy everybody!