CrossFit Salzburg

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CrossFit-Salzburg

24.12.2014 3D GYM MOD679

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“MERRY CHRISTMAS”

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Trainer Warm Up 10 min.

Walk through S.O.P. 10 Min.

Set Up Equipment and take Warm Up Reps. 10 Min.

3-2-1-Merry Christmas

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This WOD is performed like the song 12 Days of Christmas.

1 Clean & Jerk 61/42,5//42,5/30kg

2 Front Squats 61/42,5//42,5/30kg

3 Strict HSPU//HR PUSH UPS

4 1-arm KB Snatch alt. 32/24/24/16kg

5 S2OH 61/42,5//42,5/30kg

6 KB Swings

7 TTB

8 Pistols alt.

9 Burpees

10 Hang Clean 61/42,5//42,5/30kg

11 m Handstand Walk/accumulate 30 sec. Handstand against the wall

12 oz. of Beer Muscle Ups//C2B

Find a Partner set up the Equipment and lead each other through this WOD. (Still each athlete will do all the Reps.)

Score: Time Time Cap.: 30 min.!


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