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12 DOF Session J

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CrossFit Algiers, WBBC NOLA – 12 Days of Fitmas

Warm-up

3:00 of activity followed by shoulder mobility

Review Clean and Split Jerk

10 Clean and Jerk w/bb or pvc

Review kettlebell swing – 10 reps

Introduce pull up variations – jumping, banded, seated – complete 5 reps of each at least

Metcon

Metcon (Time)

Bootstrap Helen

3 RFT of

500m row

21 Kbs

15 pullups/variation