Workout of the Day

We will be having brunch after our morning class on Friday so bring your breakfast fare and maybe mamosa fixin's.  Check schedule for holiday hours.  I hope everyone in the NCF family has a fantastic Christmas!  God Bless - NCF Team

CONDITIONING:

"12 Days of Christmas" - CrossFit Style

1 Clean & Jerk (185/120)
2 Muscle-Ups (or 4 Dips)
3 Hang Squat Snatch (115/75)
4 Box Jumps (28/24)
5 Bar Facing Burpees
6 Push Press (115/75)
7 Pistols (alternating) 
8 Toes-2-Bar
9 Wall Ball (20/14)
10 C-2-B Pull-Ups
11 Handstand Push-Ups
12 Front Squats (185/120)

** This is performed just like the song:
1 C&J, then:
2 MU + 1 C&J, then...
3 Snatch + 2 MU + 1 C&J, then...
... and so on until you finish your front squats at the end.