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  • Writer's pictureCoach Rob

WOD for Saturday 231223

Merry Christmas Elevated Crossfit Family!


TWELVE DAYS OF CHRISTMAS

On the First Day of Christmas my true love gave to me...


Scaled (additional scales are always available)

1 Clean and Jerk 115/75

2 Burpee Pull-ups

3 Dumbbell Strict Press 40's/30's

4 Push-ups

5 Kettlebell Swings 50/35

6 Wall Balls 20/14

7 AbMAt Sit-ups

8 Dumbbell Snatches 35/25

9 Ring Rows

10 Echo Bike Calories

11 Wall Walks

12 Back Squats 115/75



Rx

1 Cluster 155/115

2 Bar Muscle-Ups

3 Handstand Push-ups

4 Ring Dips

5 Burpees

6 Wall Balls 30/20

7 Toes-to-Bar

8 Dumbbell Snatches 50/35

9 Pull-ups

10 Echo Bike Calories

11 Wall Walks

12 Overhead Squats 155/115



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