CrossFit Florian

50 Central St - Norwood, MA 02062

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Thursday 12.24.15

December 23, 2015 by Beau

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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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Filed Under: Uncategorized

The Ready State
CrossFit Journal: The Performance-Based Lifestyle Resource

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