CrossFit Mile Zero – CrossFit

WOD

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#)

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Complete on athlete’s own time:

Suitcase Carry – 3 x 40m/side

Glute Bridge Hold – 3 x :30

Dead Bug (controlled) – 3 x 10/side

Goal:

Reinforce single-leg stability, trunk control, and posterior chain support after high-volume locomotion and core work.