DFC CrossFit – CrossFit
MERRY XMAS DFC!!!!
(GYM WILL BE CLOSED MONDAY FOR XMAS)
Metcon (Time)
Complete the in the same format as the carol!
Do the 1st day, then the 2nd day-1st day, then the 3rd day-2nd day-1st day, etc. all the way through the 12th day.*
You may do it alone or share the reps with a partner or team.
Scale up or down to make it a great WOD for you.
(This is the year of bells!)
“On the 1st Day of CrossFit my Coaches gave to me:”
1 A Hang Snatch or a Hang Clean – DB
2 Deadlift Pulls – DB
3 Wall Climbs
4 Jumping Squats
5 Toes to Rings
6 Burpees Clapping
7 Balls a Slamming
8 Bells a Swinging – KB
9 Pull-ups Kipping
10 Lunges Walking
11 Dumbbells Rowing – DB
12 Wall Balls Throwing
*Complete in this manner:
Round 1
1 HPS or HPC
Round 2
2 Deadlifts
1 HPS or HPC
Round 3
3 Wall Climbs
2 Deadlifts
1 HPS or HPC
Round 4
4 Squat Jumps
3 Wall Climbs
2 Deadlifts
1 HPS or HPC
Round 5
5 T2R
4 Squat Jumps
3 Wall Climbs
2 Deadlifts
1 HPS or HPC
etc.
