CrossFit Fringe – CrossFit
Metcon (Time)
For Time, just as the song says. Start with 1-Rep of Snatch. The next round is 2 Clean and jerks, then 1 Snatch. The 3rd Round is 3 Muscle ups, 2 clean and jerks, 1 snatch. Each round, you gain a movement and rep scheme for that movement. You will climb all the way up to the 12th day of Christmas.
12 Days of Christmas”
1 Snatch (115/85)
2 CJ (115/85 lbs)
3 Muscle ups (Ring dip/clap push up sub)
4 Thrusters (115/85)
5 Lateral Burpees
6 HSPU
7 Chest-to-Bar Pull-Ups
8 Wallball
9 KBS (2pd/1.5pd)
10 Toes to bar
11 shoulder to Overhead (115/85 lbs)
12 Deadlifts (205/135 – add the weight on for last thing)