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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Wednesday, December 23, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (3/3)
Workout
Wednesday, December 23, 2020
Metcon (Time)
"12 Days of Christmas"
For Time: (45 min time cap)
1 Rope Climb
2 Squat Cleans (155/105)
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts (155/105)
6 Handstand Push Ups
7 Toes to bar
8 DB Snatches or KB Swings
9 Box Get Over
10 Back Rack Lunges (155/105)
11 Chest to Bar
12 Thruster (155/105)
Option 2:
1 Bent Over Row (barbell weight)
2 Squat Cleans (weight down)
3 Chest to Bar/Pull Up/Ring Row/Jumping Pull Up
4 Burpees
5 Deadlifts (same weight as above)
6 Pike Push Ups or Push Press
7 Knees as High as Possible or Sit Ups
8 DB Snatches or KB Swings (weight down)
9 Box Get Over (height down) or Step Ups with DB or KB
10 Back Rack Lunges (same weight as above) or Back Squats
11 Pull Ups/Ring Rows/JUmping Pull Ups/Banded Pull Ups
12 Thruster (same weight as above)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 23, 2020
Male Clients
1
Earl
Freeman
CrossFit: 4:30 PM
38:40
Scaled down barbell to 65, ring rows, step ups, back squats, 45 f...
2
Dustin
Durbin
CrossFit 9:15am
43:04
115# on bar ctb pullups/reg pullups for mus/ctb
3
Brian
McCoy
CrossFit 6:00am
45:00
7 T2b in 12th day
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
42:10
75lbs
2
Sarah
Williams
CrossFit 9:15am
43:20
Scaled
3
Amy
Anton
CrossFit 9:15am
43:48
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