Workout 12.24.16

Nickname: Christmas Vacation

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds C9C warm-up

WOD

Metcon (Time)

12 Days of WODmas

1- 100m Partner Carry Run

2- Wall Walks

3- Bear Complex 135/95

4- Muscle Ups

5- Rope Climbs

6- Wall Balls 20/14

7- Box Jumps 30/24

8- GHD Sit-ups

9- Calorie Row

10- KB Swings 70/50

11- Body Drag x 2 (11 floor spaces=44ft)

12- Manmakers 40/25

We will review the movement’s and WOD before we start morning!
teams of 3-4 (two people can work at a time) complete reps like the song 12 days of christmas.

Feature Video

Phil’s Journey For A Better Life