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ACF WOD – 12.23.15 “12 Days of CrossFit!”

ACF WOD – 12.23.15 “12 Days of CrossFit!”

Complete for time:

  1. Clean & Jerk (225#/135#)
  2. Muscle up (Bar or Ring)
  3. Deficit HSPU (10″/6″)
  4. Kettlebell Swings (70#/53#)
  5. Burpee Broad Jumps (7’/5′)
  6. Pistols – alt. (3 each leg)
  7. Toes to Bar
  8. Deadlift (225#/135#)
  9. Wallballs (20#/14#)
  10. Chest to bar Pull-ups
  11. Box Jump-overs (24″/20″)
  12. 400m Run

* This workout is designed to be carried out like the song, “12 Days of Christmas!”  For example, you will complete #1…then 2,1…then 3,2,1 and so on, until you reach 12,11,10,9,8,7,6,5,4,3,2,1!!  The number that each movement corresponds with is how many reps of that movement you must do before moving on.  You will only run the 400m once and finish the workout with one last Clean and Jerk :)

**ACF HOLIDAY WEEK SCHEDULE**

  • Christmas Eve: Thursday 12/24 – Normal AM classes, PM classes cancelled.
  • Christmas Day: Friday 12/25 – CLOSED, MERRY CHRISTMAS!!

* Please make note of the schedule – we have it written up on the board at the box and will be reminding classes all week.  Let’s end this year with some STRONG GAINS!!!


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