HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

12 Days of Christmas

1 Deadlift (R+ 115/75, Rx 95/65)

2 Power Snatch

3 Overhead Squats

4 Ring Dips

5 Toes to bar

6 Push ups

7 Air squats

8 Jumping lunges

9 Box jumps (R+24/20″, Rx20/16")

10 Barbell Rows

11 Front Squats

12 Thruster

Ex. On the 1st day of Christmas, my coaches gave to me, one Deadlift; on the 2nd day of Christmas my coaches gave to me, 2 Power Snatches and 1 DL; on the 3rd day of Christmas, my coaches gave to me, 3 Overhead Squats, 2 Power Snatches, and 1 DL; continue with 4 Ring Dips, 3, 2, 1 etc. up the ladder and down.