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9/5/16

4
Sep

9/5/16

CH, EW, WB – CROSSFIT

WOD

This WOD is open to the public so bring a friend or two…you’re going to need them! It’s going to be a partner/team event!
3 rds of “Rowling”
Goal is to land exactly on 100m on the rower. For every meter away from 100, do 1 burpee.
Then 2 rds
10 Wall Facing Squats
10 Russian KB Swings
10 Sit Ups
10 Ring Rows
Metcon (Time)
In Teams of 3:
150 cal Row
150 Wall Balls (20/14#)
150 KB Swings (53/35#)
150 Pushups
150 Pullups

QOD – What are you Labor Day plans?

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