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04.02.2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds:
50 DU
10 Bar Rows
10 pushups
20 walking lunges
20 situps

Metcon

Metcon (3 Rounds for reps)

AMRAP in 10:00 @ 80%
A1: 15 Wall Ball
A2: HRPU
A3: Box Jump Over
——————–Rest 10:00———————–
AMRAP in 10:00 @ 80%
A1: 50 DU
A2: Ball Slam
A3: Sit Ups
——————–Rest 10:00———————–
AMRAP in 10:00 @ 80%
A1: 15 GTO
A2: DB/KB Push Press
A3: Single-Arm Row

Skill

*Ring Hold Top – :20/: 10 x 8
*Ring Hold Bottom – :20/: 10 x 8

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