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FitCity CrossFit – CrossFit

*9am & 6pm Holiday schedule begins today!!

Warm-up

Warm-up (No Measure)

400m Run

AMRAP 5

10 Hang Squat Clean Thruster PVC/Barbell

10 Thomas Touches

10 Strict Knees to Elbows

Squat & Shoulder Press

Metcon

12 Days of Christmas (Time)

12 Days of Christmas

1 Burpee

2 Squat Cleans (95/65)

3 Pull Ups

4 Toes to Bar

5 Wallballs (20/14)

6 Box Jumps (24/20)

7 Sit Ups

8 KB Swings (53/35)

9 Ball Slams

10 HR Push Ups

11 Deadlifts (95/65)

12 Thrusters (95/65)

On the first day of Christmas FitCity gave to me:

1 Burpee

2 Squat cleans + 1 Burpee

3 Pull Ups + 2 Squat Cleans + 1 Burpee

…

12 Thrusters, 11 Deadlifts, 10 HR Push Ups, etc.
*Compare time & notes to 12/24/2015

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll as needed