Warmup: 8! of

calorie machine,

ab mat situps,

kbs,

ring rows

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Strength: Back Squat 4x5

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WOD: 10! of

Calories on Assault Bike

Thrusters 95/65#

Super Saturday

12 Days of Christmas ~ Final Workout #12!

“12 Days of CrossFit X-mas”

For Time ~ Done in 12 days of Xmas song @ 95/65#

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Presses

5 Back Squats

6 Push Presses

7 Thrusters

8 Squat Cleans

9 Push Jerks

10 Hang Power Snatches

11 Overhead Squats

12 Sumo Deadlift High-Pulls

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Sunday

Sunday Funday @ 8 am ~ Anyone is Welcome!

Open gym @ 9 am

New Haven Rugby Class @ 10 am

Warmup: Coaches Choice

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12 Days of Christmas ~ Day 11!

"Mr & Mrs Claus"

12 Minute AMRAP:

6 Cal Bike,

120 Meter Row