CrossFit New Plymouth – CrossFit

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Renegade 12 Days of Xmas (Time)

CFNP 12 DAYS OF CHRISTMAS YO!

1 00m Run

2 Deadlifts

3 Hang Squat Snatch

4 Devils Press

5 C2B / PU

6 Clean and Jerk

7 Thrusters

8 HSPU /Press ups@22.5/15

9 Wallballs

10 Overhead Dumbell walking lunge

11 Box Jumps

12 Burpee t2b/hanging knee raise

Weights:

RX+: 70/50,12/9kg,22.5/15kg DB, Tall box

RX: 70/50,12/9kg,22.5/15kg DB, Tall box

Int: 50/30,9/6kg,15/10kg DB

BEG: 40/20,6/3kg,10/5 kg DB

Performed like the song 12 Days of Christmas

ie

100m run

2 Deadlifts

3 Hang Squat Snatch -2 Deadlifts -100m run

etc until you are completing 12 down to 1