Saturday, December 21, 2019

CrossFit Empire South – CrossFit

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Metcon (Time)

“Empire South’s 12 Days of Christmas WOD”

1 Hang Power Clean

2 Muscle Ups (Ring or Bar) or Chest to Bar Pull Ups

3 Shoulder To Overhead

4 Box Jumps

5 Deadlifts

6 Burpees

7 Front Squats

8 Kettlebell Swings or Dumbbell Snatches

9 Abmat Sit Ups

10 Wall Ball Shots

11 Toes to Bar

12 Ounce Chug of Drink of Choice! OR 12 Cals on Machine of Choice

RX: Barbell- 135/95; Kettlebell-53/35 or Dumbbell-50/35; Wall Ball Shots-20/14 to 10’/9′
To be perfromed like the song: 1 Hang Power Clean, 2 Muscle Ups.. 1 Hang Power Clean, 3 STO.. 2 Muslce Ups.. 1 Hang Power Clean.. etc. and HAVE FUN!

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