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09.19.2015

CrossFit Worthy – CrossFit

Warm-up

1-lap w/ 100m Backwards run on far side

DROM

Leg Swings

Power Skips

Cap of 10:00

Metcon

Metcon (Distance)

OTM:

1st minute: 100 yd sprint

2nd minute: 200 yd sprint

3rd minute: 300 yd sprint

rest 3:00

repeat 2x

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