12/24/13....WOD

Warm up:TC WOD:

12 Days of Crossfit

1. Power Clean & Jerk 155/105

2. Front Rack Lunges 155/105

3. Muscle Ups (9 Pull-ups)

4. Burpee Over Bar

5. Deadlifts 155/105

6. HR Push Ups

7. Box Jumps 24/20

8. Air Squats

9 . KB Swings 55/35

10. Wall Balls 20/14

11. T2B

12. 1200m Row

Start with 1 Power Clean and jerk. 2 Front Rack lunges-1 PC&J. 3 Muscle ups-2 Front rack lunges 1 PC&J. After you row count down through the days then after your last PC&J you are done.