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CrossFit Macedonia

Strength: Dumbbell Bench press 5 x 10 NO CLOCK Complete in the following order: -25 Shoulder press @45/35 (barbell) -50 Front squat @45/35 (barbell) -75

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12 Days Of Christmas WOD

“12 Days of Christmas” For time and performed just like the song: 1. Handstand push-ups 2. Thrusters @115/95 3. Slamball @30/20 4. Toes 2 bar

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Molon Labe

Team workout 3 Rounds for time of: -400 Meter run with 1 Med Ball (pass back and forth) -30 Partner Med ball sit ups w/feet

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Molon Labe

Strength/Power: Deadlift – 5 sets of 3 reps Kneeling squat jumps – 5 sets of 3 reps For time: -20 Calorie Row or AirDyne -3

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Weight Vest Wednesday

Skill: Sotts Press (full squat, with snatch grip, press from behind neck) 5 Rounds of 3 press – work to heavy triple AMRAP 10 minutes

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BENCH PRESS DAY

Strength: Dumbbell rows 4 x 12 NO CLOCK Complete the following in any order: -5 Sets of bench press – 3 reps each set working

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CrossFit

Strength: Front Squat Every 90 Seconds for 5 rounds 5-4-3-2-2 NOTE: Full 2 second stop in the hole. Move through the rep structure to a

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CrossFit Endurance Day

5 Rounds for time of: -20 Deadlifts @135/95 -20 Burpees -10 Clean & Jerks @135/95 -10 Flutter kicks (4 count) -20 Pull-ups -20 Calorie row

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Molon Labe CrossFit

Skill/Strength: Overhead Squats – 12-minute running clock to work on: -position, mechanics, mobility between sets of work WOD for time: 3 Rounds of: -10 Wallball

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