12 Days of CrossFit Southie


Warm Up – 10 minutes
Hita few Turkish getup’s, get set up for the WOD try out a few movements and then hit it.
WOD 45 min hard cap
12 days of CrossFit Southie
1 Thurster in a Burpee (115, 80)
2 Turkish Get ups (1.5/1; one for each arm)
3 Front Squats (115,80)
4 Clean and Jerks (115,80)
6 SDHP (115,80)
7 Clapping Pushups
8 Knee To Elbows
9 Kipping Pullups
10 Lords of Leaping (30,24)
11 Overhead Squats (115,80)
12 HSPU’s

For each day. you complete the # of reps and work your way down the list, just like the song.  After completing the Thruster in a Burpee proceed to the next day.  For example on day 5 you would do 5 kb swings, 4 clean and jerks, 3 front squats, 2 turkish get ups and a thruster in a burpee and then proceed on to day 6. This is a tough wod, we can substitute and scale to make it doable for everyone.