New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Singles

10 Lateral Lunges

6 Strict Press (bar)

4 Frog Hops

2 Burpees

Mobility/Stretch

Roll Out then normal stretching

Metcon

12 Days of Christmas (Time)

1 Sumo Deadlift High-Pull (75/55)

2 Thrusters (75/55)

3 Push Press (75/55)

4 Power Cleans (75/55)

5 Power Snatches (75/55)

6 Kettlebell Swings (53/35)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)
Complete the WOD just like the song.

1; 2,1; 3,2,1; 4,3,2,1 etc.until you do 12,11,10,9,8,7,6,5,4,3,2,1