WOD
Warm-up
Dynamic Warm-up/Stretches
Perform 2 Sets of 6 reps of the following barbellmovements:
- Bent Over Row
- Hang Muscle Clean
- Front Squat
- Push Press
- Front Rack Reverse Lunge (6e/side)
- 12 V-ups
Conditioning
12 Days of CrossFit
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes-to-Bar
6 Box Jumps (24/20)
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-Ups
11 Goblet Squats (53/35)
12 Cal Bike (or 12oz of Beer)
**like the song, the workout goes: 1, then 2-1, then 3-2-1, etc. It can be done as an individual or with a partner.