PG Crossfit – CrossFit
12 Days of Christmas (Time)
1: Muscle Up
2: Hang Clean (P 135/95 Rx 95/75)
3: Push Press
4: Front Squat
5: Handstand Push Up
6: Toes to Bar
7: Burpees
8: Kettlebell Swing (53/35)
9: Wall Ball
10: Sit Up
11: Snatch
12(0): Double Unders
12 Days is performed like the song “12 Days of Xmas”. Athletes do 1 Muscle Up (or modification). Then athletes do 2 Hang Cleans and 1 Muscle Up. Then 3 Push Press, 2 Hang Cleans, and 1 Muscle Up. Then, 4 Front Squats, 3 Push Press, 2 Hang Cleans, and 1 Muscle Up. You continue with this pattern until you finish. The final round starts with the Double Unders and ends with the Muscle Up.
PGCF Hangout
Join us for drinks and chats at TCM in Riverdale after the workout,6:00pm or when you finish 12 days of Christmas!