CrossFit On Track – CrossFit

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Metcon

Metcon (Time)

12 Days of Christmas!

1 squat clean and jerk 225/155

2 power cleans 225/1555

3 bar muscle ups / kipping C2B

4 box jump overs

5 ring dips

6 evil wheels

7 deadlift 225/155

8 TTB

9 HSPU / HR push-ups

10 C2B / pull-ups

11 burpees

12 cal row
Barbell weight should not change and should not exceed 70% 1 rm clean and jerk.