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12/16/17 CrossFit

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Nuclear CrossFit – CrossFit

Metcon (Time)

12 Days of Christmas WOD

-100m Run (1st pole)

-2 Muscle Ups

-3 Power Cleans (135/95)

-4 Box Jumps (30/24)

-5 Burpees

-6 WBS

-7 Pull Ups

-8 TTB

-9 Calorie Bike

-10 Front Squats (135/95)

-11 Deadlifts (135/95)

-12 Man Makers (50/35)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

12/14/17 CrossFit

By: 0

Nuclear CrossFit – CrossFit

Metcon (Time)

Teams of 2

8 Rounds For Time:

400 Meter Row

200 Meter Run (45/35)

*If it is too cold outside for the run, we will have another movement ready to substitute in!

In this team relay workout, partners will complete full rounds before switching. Each partner will complete four rounds.