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12/22/2014 – Group WOD

Main – CrossFit Group WOD

(No Measure)

400m run

then 2 rounds of:

10 KB Deadlift

10 KB swings

10 Pushups

10 Lunges

then

Accumulate up to 3mins of handstand holding over 10mins.

Shoulder Press (Work up to a 5RM (heavier than last week))

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

3 Power Cleans 165/115

6 Chest to Bar

12 Box Jumps

*Complete 8 Rounds as RX and unlock cashout:

Rest 1min and complete 10 clapping push ups with 30 seconds of rest between sets until form breaks.

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