Christmas Eve Wod

CrossFit Lions East, CrossFit Lions West – CrossFit


Warm-up (No Measure)

3 sets:

10/7 cal cardio

10 air squats

30 sec bar hang


Metcon (Calories)

Partner Wod, Max calories in 40 min:

Partner A rows, bikes or skies for 4 min while partner B completes:

5 pull-ups

10 push-ups

15 squats

20 sit-ups

25 double unders/50 single skips
If partner B complete the pull-ups, push-ups etc. in under 4 min then they get to rest until its their turn on the row, bike or ski. If not done at the 3min mark, partner B will stop so they get at least 1 min break before the cardio.

Score is total calories as a team. Ladies will multiply their calories by 1.3.

Switch up your cardio equipment every 8 min.