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Saturday, 24 December, 2011

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Warm-up: 40 Single unders 1 Pull up 30 Single unders 2 Pull ups 20 Single unders 3 Pull ups 10 Single Unders 4 Pull ups 5 Single Unders 5 Pull ups Workout:The 12 Days of Christmas! 1 Sumo Deadlift High Pull (75/55) 2 Thrusters (75/55) 3 Push Press (75/55) 4 Power Snatches (75/55) 5 KettleBell Swings (70/55/35) 6 Box Jumps (24/20) 7 Pull Ups 8 Knees to Elbows 9 Wall Balls (20/14) 10 Double-Unders 11 Double Push-Up Burpees 12 Overhead Walking Lunges 45/25# Post time to comments. *You move through the workout using the same format as the song. Complete 1 SDHP, then 1 SDHP and 2 Thursters, then 1 SDHP, 2 Thursters, 3 Push Press. Time stops when you finish all 12 exercises. “Ask” from Shoreline CrossFit (CT). Reminder: We will only be having a 9 a.m. class today! CFHSV wishes you and your family a Merry Christmas!

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