Archive for: December 20, 2007

12 Days of CFC

For time:

1 100 meter Sprint

2 Knees to Elbows, 1 100 meter Sprint

3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint

4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint

5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint

6 Squats, 5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint

7 DB Swings, 6 Squats, 5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint

8 Burpees, 7 DB Swings, 6 Squats, 5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint

9 Pull-ups, 8 Burpees, 7 DB Swings, 6 Squats, 5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint

10 DB Thrusters, 9 Pull-ups, 8 Burpees, 7 DB Swings, 6 Squats, 5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint

11 GHD Hip Extensions, 10 DB Thrusters, 9 Pull-ups, 8 Burpees, 7 DB Swings, 6 Squats, 5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint

12 Slam Balls, 11 GHD Hip Extensions, 10 DB Thrusters, 9 Pull-ups, 8 Burpees, 7 DB Swings, 6 Squats, 5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint

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