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12/24/2015

23
Dec

12/24/2015

Midcoast CrossFit – CrossFit

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THE COACHES AND OWNERS OF MCCF WOULD LIKE TO WISH EVERYONE A MERRY CHRISTMAS AND A HAPPY HOLIDAY SEASON. KEEP UP THE GOOD WORK.

*****12 DAY OF CHRISTMAS*****

(WORKOUT IS PERFORMED LIKE THE SONG AS FOLLOWS)

EX. 1 THEN, 2 AND 1, THEN 3, 2, 1 THEN 4,3,2,1 ETC ETC.

1. RING DIP/M.U. (SCALE AS NEEDED)

2. BACK SQUAT (75/55)(95/65)(135/95)

3. PUSH PRESS (SAME)

4. FRONT SQUAT (SAME)

5. POWER CLEAN (SAME)

6.BURPEE

7. KB SWING (35/26)(53/35)(70/53)

8. PULL-UP (ASSISTED)(KIP/BUT)(C2B)

9. T2B (ASSISTED)

10. ABMAT SIT-UP (GHD OPTIONAL)

11. AIR SQUAT

12. PUSH-UP

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