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12 Wods of Christmas at CrossFit Roseville, 2016

Pre-Wod:
Dynamic Group Warm-Up


4 x 150m Row Sprints*

*These should be max effort! About 3 minutes recovery in-between rows.


Overhead Archetype: Thoracic + Single Lacrosse Ball Scaps.

Workout of the day for Thursday, November 17th, 2016:

5 Rounds:
4 Muscle-Ups
3 Power Clean & Jerk 70% 1RM

“After Party”
5 Rounds:
15 Arch Rocks
15 Hollow Rocks
Max Weighted Fat Grip Strict Pull-Up + 3 sec. Eccentric