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FitCity CrossFit – CrossFit

*Wear your red & green this morning! See you at 9am!
*HAPPY BIRTHDAY KIM!

Warm-up

Warm-up (No Measure)

400m Team Run

Spend 10 minutes warming up all movements.

Squat & Shoulder Prep

Metcon

Metcon (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.