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Friday December 24

December 23, 2021

FitLab – CrossFit 3000 – CrossFit

Base

A: 12 Days of Christmas! 2021 (Time)

For time:

100m Run

2 DB Push Press

3 DB Front Squat

4 DB Hang Power Cleans

5 DB Deadlift

6 No Pushup Burpees

7 Lying Leg Raise

8 Air Squats

9 Box Pushups

10 Ring Rows

11 Plank Walks Ups

12 Thrusters
Workout flow:

100m Run

then

2 DB Push press

100m run

then

3 DB Front Squat,

2 DB Push Press

100m run

ETC

Peak

A: 12 Days of Christmas 2021 (peak) (Time)

For time:

100m Run

2 Shoulder to overhead (50/35)

3 Front Squats

4 Hang Power Cleans

5 Deadlifts

6 Burpees over bar

7 Toes to Bar

8 Wall Balls

9 Pushups

10 Pullups

11 Plank Walk Ups

12 Thrusters
How we do this is:

100m Run

then

2 shoulder to overhead

100m run

then

3 front squat,

2 shoulder to overhead

100m run

etc

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