CrossFit Infernal – CrossFit

**Only a 9 am CrossFit Class!!

A: Metcon (Time)

*This workout goes to the song. 1, 2-1, 3-2-1, 4-3-2-1 all the way up until completed

“12 days of Christmas”

1) 200m Run/Row (Bike=15/12 Calories)

2) Thrusters (135/95)

3) 30 DUs (90 singles)

4) Power Clean and Jerk (135/95)

5) Burpee Over The Bar

6) Front Rack Lunges (3 each leg)

7) Toes To bar

8) Pushups

9) Wall Balls (20/14)

10) Deadlifts (135/95)

11) Pullups

12) Bear Complex

*1 Rep= Clean + front squat + S2OH+Back Squat + S2OH