Perpetual Fitness – CrossFit
Metcon
12 Days of CrossFit 2020 (Time)
PERFORMANCE
For Time:
1 Thruster (135/95)
2 Hang Power Cleans
3 Deadlifts
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Switch Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Cal Row / Bike / Ski
FITNESS
For Time:
1 Thruster (95/65)
2 Hang Power Cleans
3 Deadlifts
4 Athletic Burpees
5 Knees-to-waist
6 Box Jumps (20/16)
7 Banded Push-ups
8 Reverse Lunges
9 Kettlebell Swings (35/26)
10 Seated Tuck-ins
11 Wallballs (14/12)
12 Cal Row / Bike / Ski
HEALTH
For Time:
1 Thruster (65/45)
2 Hang Power Cleans (65/45)
3 Deadlifts
4 Burpees
5 Toe Reaches
6 Broad Jumps
7 Knee Push-ups
8 Box Step-ups
9 Russian Kettlebell Swings (26/18)
10 Russian Twists, 2ct
11 Air Squats
12 Cal Row / Bike / Ski
The “12 Days of CrossFit” workout is a Christmas Eve tradition.
Like the ‘song,’ the workout flows in this order:
1 Thruster
2 Hang Power Cleans, 1 Thruster
3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
etc….