Renewed Strength CrossFit – CrossFit

Metcon (Time)

(12 Days of Christmas)

1 rope climb

2 ring mups (2 ring dips+2 C2B)

3 squat snatch (135/95)

4 burpee pullup

5 dumbell thrusters (50/35)

6 box jumps

7 hspu

8 GHD situps w/ ball (20/14)

9 clean & jerk (135/95)

10 KBS (70/53)

11 dumbell overhead lunge (50/35) per leg

12 (1200 meter row)