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131009

9
Oct

131009

Main – CrossFit

View Public Whiteboard

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m
15 push-ups

Metcon

Metcon (Time)

4 RDS

5 Deadlifts 275/155
bear crawl across box
burpee broad jump across box(50 ft)

Finisher

Sit-ups (100 reps for time(ab-mat))

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