Happy Holidays from Capital City CrossFit!
2016 “12 Days of CrossFit”
1 Clean & Jerk (135#/93#)
2 Bar Hopping Burpees
3 Box Jumps (24″”/20″”)
4 Front Squats (135#/93#)
5 Wall Balls (20#/14#)
6 Pull-ups
7 Toes-2-Bar
8 Shoulder-2-Overhead (135#/93#)
9 Kb Swings (60#/44#)
10 Pistols/Jumping Lunges
11 Clapping Push-ups
12 Oz Cold Beer
Go through the exercises as if you were singing the popular Christmas tune “12 Days of Christmas.” Start with one clean and jerk, then two burpees and one clean and jerk, then three box jumps, two burpees, and one clean and jerk..