Thu 24 Dec

CrossFit 3000 South Melbourne – CrossFit

6am, 7am and 12.30pm WODs Only


Metcon (Time)

12 x Days of Xmas WOD

For Time:

100m Run

2 x Strict Pull-Ups

3 x Hang Power Cleans (50/35kg)

4 x Box Jumps (24/20″)

5 x T2B

6 x KB Swings (24/16kg)

7 x Wall Balls (9/7kg)

8 x Hollow Rocks

9 x HR Push ups

10 x Front Squats (50/35kg)

11 x Burpees

12 x Thrusters (50/35kg)
This is done as follows:

1. 100m Run

2. 2 x Strict Pull-Ups, 100m Run

3. 3 x Hang Power Cleans, 2 x Strict Pull-Ups, 100m Run

etc etc all the way to 12 x Thrusters and back up the list.

Close Menu
Close Panel