Tuesday 12th December 2017 CrossFit Smash

“12 Days of Christmas”

12 rounds for time:

Add a movement per round in sequence.

Starting at round 1 (perform station 1), round 2 (perform station 1 & 2),round 3 (perform station 1,2 & 3)……. and so on until all 12 stations are complete.

  1. 1 x Burpee
  2. 2 x Push-up
  3. 3 x Wallball 9/6
  4. 4 x Med Ball Clean 9/6
  5. 5 x Pull-ups
  6. 6 x Toes to Bar
  7. 7 x Sit-ups
  8. 8 x Kettlebell Swings 24/16
  9. 9 x Box Jumps 24/20
  10. 10 x Clean & Jerk 40/30
  11. 11 x Thrusters 40/30
  12. 12 x Overhead Squats 40/30
Greg Fraser