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161224 Saturday

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Day 6
WOD 161224

Merry Christmas Eve!!!

12 Days of CrossFitmas

If you can't get into the 8 or 9, there will be an unofficial heat at 10am today… so please come in at 10 if you can't get into an earlier heat… we will make it work.

 

Ornaments2

Shed Ornament 2016

A. 12 rounds of CrossFitmas for time of:
(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20")  35:00 CAP!

1 overhead squat (ohs)

2 power snatch + 1 ohs

3 sumo deadlift high pulls (sdhp) + 2 power snatch + 1 ohs

4 push press (pp) + 3 sdhp + 2 power snatch + 1 ohs

5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs

6 kettlebell swings (kbs), 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs

7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs

8 box jumps (bj) + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs

9 pull-ups + 8 bj + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs

10 toes to bar (t2b), 9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs

11 hand release push-ups (hrpu) + 10 t2b, 9 pull-ups + 8 bj + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 power cleans + 1 ohs

12 goblet walking lunges + 11 hrpu + 10 t2b + 9 pull-ups + 8 bj + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs

B. post WOD body maintenance

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