12 Days of X-mas BB Edition
Firebird CrossFit – All Levels
WOD – FBCF
12 Days of Crossfit – Barbell Edition (Time)
Rx+/Rx (95/65)(75/45)
1 Power Snatch
2 Power Clean and Jerk
3 Push Press
4 Back Squats
5 Front Squats
6 Hang Cleans
7 Deadlift
8 Box Step ups (24/20 in.)
9 Air Squats
10 Sit-ups
11 Burpees
12 Switch Lunges
WOD – Home Gym
Metcon (Time)
12 Days of Christmas
1 DB Power Clean & Jerk
2 Renegade Rows + Push-up
3 DB Front Squats
4 Wall-lying Hands-to-feet
5 Object Dips
6 Object Jumps or DB Jump-overs
7 DB Chainsaws
8 DB Deadlifts
9 DB Swings
10 Sit-ups
11 Burpees
12 SA DB Overhead Lunges
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