CrossFit

12 Day of Christmas

1 Deadlift (315/225)
2 Muscle Ups
3 WBS (20/14)
4 Box Jumps (30/24)
5 KBS (70/44)
6 Burpees
7 Pull Ups
8 Lunges
9 HSPU
10 Pistols
11 Snatches (75/55)
12 Turkish get ups (53/35)

Rep Scheme: 1 DL, 2 MU, 1 DL, 3 WBS, 2 MU, 1 DL, etc… Final round will be 12 TGU, 11 Snatches, 10 Pistols, 9 HSPU…1 DL Just like the Christmas song!

QuickFit

Buy in - 3200m Bike

4 Rounds

15 WBS

20 Sit Ups

Buy out - 3200m Bike

Post Workout

3 Rounds

30 Russian Twists with Medball

20 Tuck Ups