Plateau & Rosemont
“12 Days of CrossFit”
1 Squat Snatch (135/95#)
2 Box Jumps (30/24″)
3 Push Presses (135/95#)
4 Toes-to-Bar
5 Hang Power Cleans (135/95#)
6 Hand-Release Push-ups
7 Deadlifts (135/95#)
8 GHD Sit-ups
9 Kettlebell Swings (70/53#)
10 Lunges (10 each side)
11 Wallballs (20/14#)
12 burpees
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Crossfit Original
3 rounds for time of:
Row 250 meters
30-lb. dumbbell thrusters, 21 reps
12 chest-to-bar pull-ups

Défi Crossfit
15-12-9
ohs 135/95
Box jump 30/24 pouce
2x walking lunges

Post your scores to the Whiteboard.