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“12 Days of CrossFit” CrossFit WOD – Friday December 24th, 2021

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Morning Schedule Only Today! No Afternoon Classes Today – Merry Christmas!

CrossFit Preferred – Christmas Spirit Week

Wear all the Christmas Spirit!

Today you will choose one 12 days version – also option to do as a partner wod

Metcon

12 Days of Crossfit (Time)

1 Thruster

2 Hang Power Cleans

3 Deadlifts

4 Burpees

5 TTB

6 Box Jumps

7 Hand Release Pushups

8 Reverse Lunges

9 Kettlebell Swings

10 AbMat Sit-Ups

11 Wallballs

12 Cal Bike or Row

Barbell – 135 / 95 lb

Box – 24″/20″

Kettlebell – 53 / 35 lb

Wallball – 20 / 14 lb

12 Days of Grinchmas (Time)

12 Days of Christmas

1 Power Clean 225/155

2 Bar MU

3 C2B

4 Pull Up

5 T2B

6 KB Front Rack Lunge (each leg) 53/35

7 KB Swings (Russian)

8 Single KB Deadlifts 53/35

9 Bike Cals

10 Deadlifts 225/155

11 Box Jumps 30″/24″

12 Burpee Box Jump Overs 30″/24″