Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

1000m row

25 airsquats

Crossfit Beginnings 12 Days of Christmas (Time)

1 air squat

2 pushups

3 situps

4 Backsquats 95/65#

5 KB swings

6 Deadlifts 95/65#

7 Box jumps

8 (ea) lunges with 20/14# wallball

9 TTB

10 wallball

11 hang cleans 95/65#

12 Pullups

****Workout is completed like the song****

1

2,1

3,2,1

4,3,2,1

5,4,3,2,1

..

12,11,10,9,8,7,6,5,4,3,2,1