11/21/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds
5 each partner wall balls
10 each partner rugby throws
10 each partner overhead throws

Gymnastics

Pull-ups (2 rounds of complex – strict)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min amrap
12 wall balls (20,14#)
9 knees to elbows
6 burpee-over-box jump (24,20″)

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