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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Saturday, December 21, 2019 - CrossFit Empire South
Class
(All)
Team WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Saturday, December 21, 2019
Metcon (Time)
"Empire South's 12 Days of Christmas WOD"
1 Hang Power Clean
2 Muscle Ups (Ring or Bar) or Chest to Bar Pull Ups
3 Shoulder To Overhead
4 Box Jumps
5 Deadlifts
6 Burpees
7 Front Squats
8 Kettlebell Swings or Dumbbell Snatches
9 Abmat Sit Ups
10 Wall Ball Shots
11 Toes to Bar
12 Ounce Chug of Drink of Choice! OR 12 Cals on Machine of Choice
RX: Barbell- 135/95; Kettlebell-53/35 or Dumbbell-50/35; Wall Ball Shots-20/14 to 10'/9'
To be perfromed like the song: 1 Hang Power Clean, 2 Muscle Ups.. 1 Hang Power Clean, 3 STO.. 2 Muslce Ups.. 1 Hang Power Clean.. etc. and HAVE FUN!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 21, 2019
Male Clients
1
Jay
Scherer
Team WOD
41:16
Female Clients
1
Jessica
Rivera
Team WOD
38:11
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