CrossFit Route 7 » Wednesday, December 13, 2016
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Wednesday, December 13, 2016

Image result for crossfit 12 days of christmas

Fitness:
For time:
1 clean & jerk (135/80)
2 muscle up transitions (x2)
3 handstand pushups (women to 1 abmat)
4 front squats (135/80)
5 ring dips
6 burpees
7 kettlebell swings, 24/16
8 box jumps, 24/20
9 wallball shots, 20/14
10 pull ups
11 shoulder to overhead (135/80)
12 rope climbs

Performance:
For time:
1 clean & jerk (155/95)
2 muscle ups (ring or bar)
3 handstand pushups (guys to a 45lb negative)
4 front squats (155/95)
5 ring dips
6 burpees
7 kettlebell swings, 32/24
8 box jumps, 24/20
9 wallball shots, 20/14
10 chest to bar pull ups
11 shoulder to overhead (155/95)
12 rope climbs
*continue through the workout just as the song carries on (singing is optional)

Compare to 12/15/2015:
https://www.facebook.com/ballstoncrossfit/photos/a.303684032988473.72643.294215720601971/1038382936185242/?type=3&theater

*Compare to 12/16/2014: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1450061788./1035708609786008/?type=3&theater

NO CAP!! This workout can take an hour!

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