Main – CrossFit

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Warm Bodies (No Measure)

3 min Zone 1

3 Rounds

6-10 Banded Pulls

10 Alt Lunge

Scorpion

then:

Foam Roll

Back Ext

12 Days of Christmas (Time)

1 Muscle-up

2 Man Makers 45/25

3 HSPU

4 Pistols

5 KB SDHP 24/16

6 KBS 24/16

7 Burpee

8 Pull-up

9 Push-up

10 Box Jump 24/20

11 Alt KB Snatch 24/16

12 Wallball 20/14

Metcon (No Measure)

OPT:

3 Rounds

15 Hollow Rocks

15 Superman