12.24.22
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Weightlifting
Skill Development
5 min EMOM
4 Slow Motion Cleans
5 min EMOM
3 Tall Cleans
Strength
5 Rounds E2M
3 Bottoms-up Front Squats
4 Rounds E2M
1 - 1 1/4 Squat Cleans
4 Rounds E2M
1 Squat Clean
Build to heavy single
CrossFit
Metcon
“12 Days of Christmas”
1 Man Maker @ 35/25
2 HSPU
3 Box Jumps @ 24/20
4 Clean & Jerks @ 135/95
5 HRPU
6 Ab-mat Sit-ups
7 KB Swings @ 53/35
8 Double-unders (3/1 scale)
9 T2B
10 Thrusters @ 95/65
11 Pull-ups
12 Burpees
