CrossFit Route 7 » Thursday, December 12, 2019
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Thursday, December 12, 2019

Conditioning:

“12 Days of Christmas”

For time
1 Clean and Jerk (155/95)
2 Ring Muscle Ups
3 Handstand Pushups (4″ Deficit for men)
4 Front Squats (155/95)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (32/24)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Chest to Bar Pull Ups
11 Shoulder to Overhead (155/95)
12 Rope Climbs

Fx
For time
1 Clean and Jerk (135/80)
2 Muscle Up Transitions (x2)
3 Handstand Push Ups
4 Front Squats (135/80)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (24/16)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Shoulder to Overhead (135/80)
12 Rope Climbs

Complete the workout with the same structure as the song: 1, 2, 1, 3, 2, 1, 4, 3, 2, 1…

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