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Thursday 4116

Published on December 24, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

WOD

Metcon (Time)

“12 Days of Christmas – Invictus Style”

1 Lap (Run or Row 300 Meters)

2 Snatches (135/95 lbs)

3 Thrusters (135/95 lbs)

4 Muscle-Ups

5 Burpees

6 Toes to Bar

7 Chest-to-Bar Pull-Ups

8 Kettlebell Swings (70/55)

9 Box Jumps (30″/24″)

10 Handstand Push-Ups

11 Ground to Overhead (135/95 lbs)

12 Man-Makers (55/35 lb DBs)

Perform for time, or just for fun.

Cool Down/Stretch