Wednesday, December 23, 2020

CrossFit Empire South – CrossFit

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Metcon (Time)

“12 Days of Christmas”

For Time: (45 min time cap)

1 Rope Climb

2 Squat Cleans (155/105)

3 Muscle Ups

4 Burpee over Bar

5 Deadlifts (155/105)

6 Handstand Push Ups

7 Toes to bar

8 DB Snatches or KB Swings

9 Box Get Over

10 Back Rack Lunges (155/105)

11 Chest to Bar

12 Thruster (155/105)
Option 2:

1 Bent Over Row (barbell weight)

2 Squat Cleans (weight down)

3 Chest to Bar/Pull Up/Ring Row/Jumping Pull Up

4 Burpees

5 Deadlifts (same weight as above)

6 Pike Push Ups or Push Press

7 Knees as High as Possible or Sit Ups

8 DB Snatches or KB Swings (weight down)

9 Box Get Over (height down) or Step Ups with DB or KB

10 Back Rack Lunges (same weight as above) or Back Squats

11 Pull Ups/Ring Rows/JUmping Pull Ups/Banded Pull Ups

12 Thruster (same weight as above)

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