CrossFit Ironside – CrossFit

Announcements

Merry Christmas Eve! 9am class only.

12 Days of Christmas WOD (Time)

12 Days of Christmas WOD

Partner Up!

1 set of 30 Double-unders/ 15 DU Attempts

2 Clean and Jerks

3 Front Squats

4 Deadlifts

5 HSPU’s/Push-ups

6 Toes-to-bars/ Leg-raises

7 Pullups

8 Box-overs

9 1-arm snatches

10 KB Swings

11 Back Squats

12 Barbell Burpees

Rx 95/65

Rx+155/105
This will be a you go then I go partner WOD. Your partner must complete the work before you move on.

Metcon (Time)

12 Days of Christmas WOD

Scaled Partner WOD

1 set of 30 touch touches to Dumbbell

2 Dumbbell thrusters

3 Goblet Squats

4 KB Sumo deadlift high-pulls

5 Pushups

6 Knees-to-chest

7 Ring-Rows

8 Box Step ups

9 1-arm DB Snatches

10 KB Swings

11 Wallballs

12 Burpees