CrossFit Mile Zero – CrossFit
Workout
12 Days of Christmas (Time)
1 Power Snatch (65#/95#)
2 Thrusters (65#/95#)
3 Shoulder to Overhead (65#/95#)
4 Hang Power Cleans (65#/95#)
5 Knees To Elbow
6 Pull-Ups or 1 Rope Climb
7 American KB Swings (35#/53#)
8 Wallballs (14# to 9’/20# to 10′)
9 Box Jumps (20/24)
10 Double unders
11 Burpees over bar
12/Side OH lunge (25#/45#)
Target Time: 20-25 minutes
Time Cap:30 Minutes
Choose a weight on the barbell that you can hold on to.
Come out steady, the rounds will start to accumulate as you make it to rounds 5-7.
The workout really starts at Round 11. Try to hold your pace and keep the transitions short!
Cooldown/Mobility
Mobility (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)