Mountaineer CrossFit – Teens

Warm-up (No Measure)

Row 250m

15 burpees

Mountaineer CrossFit 12 Days of Christmas WOD (Time)

12 Days of Christmas WOD

1 Muscle-Up (Bar or Ring) or 1 C2B Pullup

2 Bear Complex 95lbs/65lbs

3 Wall Climbs

4 HSPU

5 KB SDHP 53lbs/35lbs

6 Box Jumps 24/20

7 Deadlift 95lbs/65lbs

8 (ea) OH Walking Lunge 45lbs/25lbs

9 KB Swings 53lbs/35lbs

10 Wall Ball 20lbs/14lbs

11 Toes to Bar

12 Squat Clean Thrusters 95lbs/65lbs

****Workout is completed like the song****

1

2,1

3,2,1

4,3,2,1

5,4,3,2,1

..

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