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12 Days of CrossFit
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1 OHS 95/65
2 Full Snatch
3 Burpees
4 Pull ups
5 T2B
6 Clapping Push ups
7 Goblet Squats 53/35
8 Push Press
9 Wall Balls 20/14
10 KBS 53/35
11 Thrusters
12 Hang Power Cleans
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L2 75/35, Banded Pull ups, Knee ups, Push ups, 14/10, 45/26
L3 45/33 (Fr Sq, Full Clean), Ring Rows, Sit ups, Modified Push ups, 35/20, 10/6
T1 Same
T2/T3 Fr Sq, Hang Squat Clean, all Squating @ or above parallel, Quad Opposites, Modified Push ups, RKBS
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Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
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1 OHS
2 Full Snatches + 1 OHS
3 Burpees + 2 Full Snatches + 1 OHS …
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Christmas Week Schedule
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Christmas Eve – 5:30, 7, 9 and Noon only (No PMs)
Christmas Day – Closed
Sat & Sun – Full Schedule
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LBNC Results
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1st – Team “Hot Mess”
2nd – Team “Return of the Macro”
Point Leader – Hot Mess
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