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CrossFit Scranton WOD 12/7/12

WOD:
12 Days of Christmas
Start with 1 (the first day of Christmas aka 1 burpee aka partridge in a pear tree) and work your way to day 12 (500 meter row…no, you don’t have to do 12 of them) As you work your way through the days don’t forget to go back and complete each day before just like the song goes…ex) 1 burpee, 2 push press, 1 burpee, 3 front squat, 2 push press, 1 burpee…etc

1 burpee
2 push press (95/65)*
3 front squat *
4 hang power clean *
5 deadlift *
6 box jump 20″
7 pull up
8 push up
9 sit up
10 air squat
11 kb swings (53/35)
12 500 m row

Happy Birthday Rosanna “Napalm” Martinelli

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  1. Joe T
    December 7th, 2012 at 18:42 | #1

    15:48 Rx… damn, how can I let Honey Badger beat me. I let myself down.

  2. Joni
    December 10th, 2012 at 13:36 | #2

    Jacked 26:07 rx

    Thanks First Class Gmynastic & CFS! 🙂

  3. Joni
    December 10th, 2012 at 13:37 | #3

    *Gymnastics

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