21-22DEC16: Holiday WOD!

We made it – the last Met.Con before winter break and therefore the last CrossFit P.E. WOD of 2016 (well…except for the Home WOD’s you will be completing for your Winter Break Assignment!). May you all enjoy your vacation and holiday time with friends and families; I look forward to seeing you all when we return in 2017 for our final month together. HOOAH!!

Holiday WOD: ‘The 12 Days of CrossFit’

Complete 1, then 2+1, then 3+2+1, and so on until you get to 12…just like the song. Still confused? See below for a visual representation…what does it appear to look like to you ?!?.

Each round # also equals the # of reps for that skill.

1. Wall Walk
2. Burpee Broad Jumps
3. Hand-Release Push-Ups
4. Box Jumps
5. Wall Balls
6. Burpees
7. Squats
8. Ring Rows
9. Kettlebell Swings
10.Slam Balls
11. Sit-Ups
12. Walking Lunges (12 each leg)
1
2 + 1
3 + 2 + 1
4 + 3 + 2 + 1
5 + 4 + 3 + 2 + 1
6 + 5 + 4 + 3 + 2 + 1
7 + 6 + 5 + 4 + 3 + 2 + 1
8 + 7 + 6 + 5 + 4 + 3 + 2 + 1
9 + 8 + 7 + 6 + 5 + 4 + 3 + 2 + 1
10 + 9 + 8 + 7 + 6 + 5 + 4 + 3 + 2 + 1
11 + 10 + 9 + 8 + 7 + 6 + 5 + 4 + 3 + 2 + 1
12 + 11 + 10 + 9 + 8 + 7 + 6 + 5 + 4 + 3 + 2 + 1
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