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12 Days of Christmas

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12 Days of Christmas (Take Two!)

For those of us who didn't get a chance last week, we're in luck! Today's the chance to git'er done. Again, this is a longer one, so scale accordingly to where moving movement to movement isn't TOO slow. Enjoy the pain and enjoy the SUFFERING . . . Merry Christmas!!!

Fitness

Metcon (Time)

For Time:

100 meter Run
2 Chest-to-Bar Pull-Ups
3 Push Press (75/55)
4 Hang Squat Cleans (75/55)
5 Deadlifts (75/55)
6 DB Snatch (35/20)
7 Pull-Ups
8 Burpees
9 KB Swings (35/26)
10 Wallballs (14/10)
11 Box Jumps (24/20)
1200 meter Row

Executed like the song "12 Days of Christmas"
i.e.
100m Run
2 Chest-to-Bars, 100m Run
3 Push Press, 2 Chest-to-Bars. 100m Run
etc etc...

Performance

Metcon (Time)

For Time:

100 meter Run
2 Bar Muscle-Ups
3 Push Press (95/65)
4 Hang Squat Cleans (95/65)
5 Deadlifts (95/65)
6 DB Snatch (50/35)
7 Pull-Ups
8 Burpees
9 KB Swings (53/35)
10 Wallballs (20/14)
11 Box Jumps (24/20)
1200 meter Row

Executed like the song "12 Days of Christmas"
i.e.
100m Run
2 Bar Muscle-Ups, 100m Run
3 Push Press, 2 Bar Muscle-Ups. 100m Run
etc etc...

Open

12 Days of Christmas (Time)

For Time:

100 meter Run
2 Bar Muscle-Ups
3 Push Press (115/80)
4 Hang Squat Cleans (115/80)
5 Deadlifts (115/80)
6 DB Snatch (50/35)
7 Pull-Ups
8 Burpees
9 KB Swings (53/35)
10 Wallballs (20/14)
11 Box Jumps (24/20)
1200 meter Row

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, December 24, 2018

Male Clients

Private

8:00 AM CrossFit

51:28

Female Clients

Nancy
Fairbanks

9:00AM to 12:00 PM Open G...

53:25

Grace
Daniel

9:00AM to 12:00 PM Open G...

1:00:40