24 Dec CrossFit – Sat, Dec 24

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CrossFit Metric – CrossFit

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Warm-up

A. General

3 sets

10 Cal Row

5/5 Greatest Stretch

10 Hollow Rocks

5/5 Single Leg Glute Bridges

10 Russian KB swings

C. Specific

5 Deadlifts

5 Tall High Hang Muscle Clean

5 Hang Power Cleans

5 Front Squats

5 Beat Swings

then organize equipment and

3 repsfor each movement

Metcon

12 Days of Christmas (Time)

For Time, adding one movement per round

1 Thruster @115/75

2 Hang Power Cleans @115/75

3 Deadlifts@115/75

4 Strict HSPU

5 Toes to Bar

6 Box Jumps

7 Front Squats@115/75

8 Am. KB Swings @24/16

9 Sit Ups

10 Cal Row

11 Wall Balls @20/10

12 Burpees Over the Bar
Scaling Options

Beginner

Barbell @65/45

KB 12/8

WB 10/8

Intermediate

Barbell 95/65

KB 16/12

WB 14/10

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