Saturday WOD

CrossFit PTC – WOD

View Public Whiteboard

12 Days of Christmas (Time)

“12 Days of Christmas”

1 50m Shuttle Run

2 HSPUs

3 Toes to Bar

4 Push ups

5 Ring Dips

6 Burpees

7 Med Ball Sit ups (20/14)

8 DB Weighted Lunges (35/25 in place)

9 KBS (53/35)

10 Tire Jumps

11 Hang Power Clean (95/65)

12 Calorie Assault Bike

12 Days of Christmas (scaled) (Time)

“12 Days of Christmas”

Scaled Version

1 50m Shuttle Run

2 DB Push Press (35/20)

3 Hanging Tuck (Knee up)

4 Knee Push up

5 Box Dips

6 Burpees

7 Med Ball Sit ups (14/10)

8 DB Weighted Lunges (25/15)

9 KBS (44/26)

10 Tire step ups

11 Hang Power Clean (65/35)

12 Calorie Assault Bike (55/25)