December 18, 2015
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Compass CrossFit – Special Event
What to Expect: FUN, with a Partner!
“12 Days of Christmas” (Time)
1 250 Meter Row
2 Muscle-Ups
3 Toes to Bar
4 Burpee Box Jumps, 24/20-in.
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings, 53/35-lb.
8 Single-Arm DB Snatches, 50/35-lb.
9 Abmat Sit-ups
10 Walking OH Lunges with Plate, 45/35-lb.
11 Ring Dips
12 Thrusters, 95/65-lb.
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 Toes to Bar, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, Toes to Bar, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
