CrossFit South Philly. Fitness Without Limits.

Thursday Dec 24th, 2009

1

12 Days of Xmas

This version of the classic holiday Chipper was created by Crossfit by Overload. Their version calls for a mile run on ‘day 1′, but with all the ice outside we substituted a mile row for safety.

John L and Chris L had the intestinal fortitude to show up and work hard. Everyone else, you’re on the naughty list. As the say, “You better watch out, you better not cry…”

HAPPY HOLIDAYS EVERYONE!

WOD
“The 12 Days of Xmas”
For time:

• 12 Squats
• 11 Situps
• 10 Wall Ball Shots (20 / 14)
• 9 Kettlebell Swings (24 / 16)
• 8 Burpees
• 7 Box Jumps (24 / 20)
• 6 Deadlifts
• 5 Hang Cleans
• 4 Thrusters
• 3 Racked Lunges (per leg)
• 2 Front Squats
• 1 Mile Row

Rx weight for all barbell exercises (days 6 through 2) is M:95 / W:65.
Complete the workout like the song (12, 12-11, 12-11-10, 12-11-10-9, etc… finish with a 1 mi. Row)

1 Comment Posted by Wil