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12232016

22
Dec

12232016

Crossfit Garage – CrossFit

Metcon

12 Days of Christmas (Time)

1 Burpee

2 Clusters

3 Power Snatch

4 T2B

5 Push press

6 Kettlebell Swings 53/35

7 Pull-ups

8 Dips

9 Box Jumps (24″/20″)

10 Push ups

11 Power cleans

12 Overhead squats

Weight is 95/65 for everything

Rx+

1 Burpee Muscle up (bar or ring)

2 Clusters

3 Power Snatch

4 T2B

5 Push press

6 Kettlebell Swings 70/53

7 C2B pull ups

8 Ring dips

9 Box Jumps (30/24)

10 HSPU

11 Power cleans

12 Overhead Walking Lunge Steps (45#/25# Plate)

All weight is 115/80

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Time cap 40 min for Rx. Time cap 50 min for Rx+.

Be cautious of this Rx+, it is a doozy.

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