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Calvin S

Monday 12/24/12

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by , December 24th, 2012 at 11:19 AM (728 Views)
Monday 12/24

AM only Crossfit

"The Nightmare before Christmas"

The following is done just like the "12 Days of Christmas" song, start at 1, then do 1 and 2, then 1 and 2 and 3, etc.

For time:

1 knees to bar
2 tire jumps
3 clean + squat (75 lbs)
4 clean + press (75 lbs)
5 dips
6 goblet squats (45 lb kettle bell)
7 flutter kicks (on each leg)
8 kettle bell swings (45 lb bell)
9 hand stand push-ups
10 heel clicks (think Scarecrow from Wizard of Oz)
11 pull-ups
12 dumbbell clean + press (25 lb dumbbell 1 arm at a time)

Results: 39:59

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Swim Workouts

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