CrossFit PTC – WOD
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)
