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ACF WOD – 12.24.16 “12 Days of CrossFit!”

ACF WOD – 12.24.16 “12 Days of CrossFit!”

* Normal Schedule today!  We will be closed tomorrow for Christmas!!

1) 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 completed like the song: you will perform 1 C&J.  Then 2 MU’s + 1 C&J.  Then 3 Deficit HSPU’s + 2 MU’s + 1 C&J.  And so on……..


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