Crossfit Charlottesville – CrossFit
Metcon (Time)
“The 12 Days of CrossFit”
1 Power Snatch (135/95)
2 Box Jump (30″/24″)
3 Handstand Push-up
4 Chest to Bar Pull-up
5 Burpee
6 Front Rack Lunge (135/95) – 3/side
7 Toes to Bar
8 Wall Ball (20/14)
9 Pushups
10 Kettlebell Swing (70/53)
11 Row (calories)
12 Squat Clean Thruster (135/95)
The rep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, etc.