The Foundry Union Station – CrossFit
Context
Competition
Mobility
coaches choice
Metcon
A: 12 DAYS OF CHRISTMAS (Time)
For Time
1 Sumo Deadlift High-Pull (75/55/35 lbs)
2 Thrusters (75/55/35 lbs)
3 Push Press (75/55/35 lbs)
4 Power Cleans (75/55/35 lbs)
5 Power Snatches (75/55/35lbs)
6 Kettlebell Swings (53/35/26 lbs)
7 Pull-Ups (ring rows)
8 Toes to bar ( sit ups)
9 Box Jumps (24/20/12 in)
10 Double Unders (bar hops)
11 Burpees
12 Overhead Walking Lunges (45/25/15 lbs Plate)
Suggested CAP 35. However, this wod is meant not to have a cap. Scaling guideline 25-30 minutes.
Cooldown
mandatory cooldown.