Friday 201225 "12 Days of Christmas" For time, like the Christmas carol: 1 Bar muscle-up 2 Chest to bar pull-ups 3 Pull-ups 4 Toes-to-bar 5 Handstand push-ups 6 Push-ups 7 GHD Sit-ups 8 Shoulder to overhead 9 Front squats 10 Thrusters 11 Squat cleans 12(00) Meter run Men: 135 Women: 95 This is a long workout by CrossFit standards. My athletes do this, or variations of it, as a tradition every year at my gym. For this variation athletes complete all the barbell work at the end of the workout and a challenging 10 rep gymnastic complex at the end of each round. Just like the song "12 days of Christmas" as you move down the list, you also move back to the top to complete each round. 1. 21. 321. 4321. 54321. 654321. etc until you reach the final round which starts with a 1200 meter run and ends with 1 bar muscle-up. To scale select a weight that you could perform at least ten thrusters unbroken while fresh for the barbell movements. Post time to comments.