12/30/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter run
2 rounds
10 frog jumps
10 push-ups
10 scalp pull-ups

Skill

5×500 meter row, Max effort, rest 1 minute between sets

Metcon

Metcon (Time)

3 rounds
200 meter run
15 Kb Swings (24,16) Adv (32,24)
25 Burpees
15 Kb Swings

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