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10/12/2014

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10/12/2014


CrossFit D.E.C.K – CrossFit

warm up 6 (No Measure)

3x

30 sec Top of Push up

30 sec Bottom of Squat with Med ball

30 sec Jumping Jacks

Metcon (3 Rounds for reps)

5 Minute AMRAP

10 Weighted Sit ups

20 Med Ball Clean

30 Front Rack Lunges

Rest 3 MInutes

7 Minute AMRAP

10 Weighted Sit ups

20 Med Ball Clean

30 Front Rack Lunges

Rest 3 Minutes

9 Minute AMRAP

10 Weighted Sit ups

20 Med Ball Clean

30 Front Rack Lunges

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