Saturday 21 Dec 2019

“CFSC 12 Days of Christmas 2019”

For Time: (45:00 Cap)

1 - Bar Muscle Up / Strict Pull-up

2 - Sit-ups

3 - Squats

4 - DB Russian Twists (22.5/15kg)

5 - Hand Release Pushups

6 - Alt. Single Arm Devils Press (22.5/15kg)

7 - Toes To Bar

8 - Single DB Front Rack Lunges (22.5/15kg)

9 - Plate Ground To Overhead (20/15kg)

10 - Med Ball Step Ups (9/6kg - 24”/20”)

11 - Cal Row

12 - 1200m Run

Complete movements to the same rep scheme as the song

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