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a)WOD
10 Clean and Jerks 135/95 10 Toes to Bar 10 Clean and Jerks 185/130 15 Toes to Bar 10 Clean and Jerks 205/145 For Time
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Merry Christmas Team Backyard
Regular schedule resumes tomorrow- Enjoy the rest day with friends and family. Happy Christmas Eve
12 Days of Christmas WOD 100M Run 2 HSPU 3 Squat Clean 185/125 4 Front Squat 185/125 5 Chest to Bar 6 Burpees 7 Deadlift 185/125 8 Wall Balls 20/14 9 Toes to Bar 10 Russian KB Swing 70/53 11 DB Thruster 50/35 12 Devils Press 50/35 a)Partner WOD
100 Wall Balls 20/14 80 Cal Row 60 Alt DB Snatch 50/35 40 Chest to Bar Pull Ups 20 Burpees over Rower Rest 5 Minutes 500M Run 25 Cals Bike 100ft Walking Lunge 150/100 a)Strength
Overhead Squat b)WOD AMRAP 12 Minutes 2 Rope Climbs 6 Hang Squat Clean 185/135 12/10 Cals Bike a)Skill
Pull Ups b)WOD 400M Run 20 Push Press (65/45) 20 Box Jump Overs 24/20 5 Rounds for Time a)Strength
Pause Front Squat b)WOD Minute 1: 15 Pull Ups Minute 2: 15 HSPU Minute 3: 15 Deadlifts 225/155 5 Rounds Score: Reps not completed within the minute a)Tuesday Mash
Running Clock 25/20 Cals Bike 25 Wall Balls 20/14 25 Hang Snatch 95/65 3 Rounds Rest 5 Minutes 40 Double Unders 200M Row 10 Power Snatch 135/95 Rest 3 Minutes 100 Russian Twist a)Strength
Back Squats b)WOD DORK 60 Double Unders 30 Kettlebell Swings 15 Burpees 6 Rounds for Time |
AuthorBackyard Staff CategoriesArchives
January 2019
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Backyard CrossFit
716 S. Vail Avenue Montebello, Ca 90640 email: staff@backyardcrossfit.com |
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