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Coach Spenser’s Holiday Workout

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Valkyrie Strength and Conditioning – Group Class

Metcon

“All I Want for Christmas is Chalk” (aka 2007 CrossFit Games Event 1) (Time)

For Time:

1K Row

-then-

5 Rounds:

25 Pull-ups

7 Push-Jerks (135/95)

*20 Minute Cap*
*Scale Pull-ups aggressively! You will need to maintain roughly a 3:00/round pace to finish all five rounds, plan accordingly. 🙂



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