Fox River Strength and Conditioning – CrossFit
Metcon
Metcon (Time)
12 days of Christmas (individual or teams of 2)
weights: rx (95/65) cap: 40 min
1 handstand push up
2 overhead lunges
3 thrusters
4 toes to bar
5 burpees
6 calories
7 power cleans
8 box jumps
9 wall balls
10 pull ups
11 kb swings
12 power snatch
Warm-up
Warm-up (No Measure)
2 rounds
25 behind the back jumping jacks
:60 handstand hold
25 pulls on rower/ski erg
:60 plank