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04.21.2015

Announcements

Worthy Warriors In-House Competition & Fair-well BBQ this Saturday! First WOD starts at 10am! Sign up by Thursday!

CrossFit Worthy – CrossFit

Warm-up

For 15:00

Row or Bike or DU for 1:00 x 5

in between you will work on:

*10 Donkey Kicks

*3×24′ Handstand Walk

(sub 3×2-4 wall walk if you can’t walk)

Metcon

1): Metcon (Weight)

:30 on/1:30 off x 18Rds

6 Rds Air Bike

6 Rds Row Erg

6 Rds HPSn @ 75/55#
Don’t worry about recording anything, the point is to put your head down and work HARD!

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