12/18/2021

American Fit Co Northwest – CrossFit

Partner Metcon

12 DAYS OF CHRISTMAS (PARTNER) (Time)

1 – Muscle Up

2 – Push Jerk

3 – Front Squat

4 – Power Cleans

5 – Deadlifts

6 – HSPUs/Hand Release Pushups

7 – Ab Mat Situps

8 – Pullups

9 – Toes 2 Bar

10 – DB Lunges

11 – DB Thrusters

12 – Devil’s Press

Barbell – (155/105)

Dumbbells – (50/35)

Animal Flow

Metcon (No Measure)

Callout:

Set beast,

Right leg side Kickthrough,

Right leg jumping underswitch,

Left leg underswitch to forward traveling bear (1 stride),

Left leg underswitch,

Right leg full scorpion into crocodile roll to front step,

Set loaded beast,

Wave unload,

Return to loaded beast,

Set beast

– Repeat on the other side –