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Wednesday-10/25/2017

24
Oct

Wednesday-10/25/2017

CrossFit
Team WOD (Teams of 2 or 3)
WOD* (3 RFT):
400m Row or 40 cal bike
30 T2B or AB-Mat Sit-ups
30 Burpees
400m Run (with odd object/50lb slam-ball)

*Break-up the Row/Bike/Run as needed

JunkieFit (6:30pm only)
SWOD (Skill Work/10-15 mins)
Rope Climb or Rope Walks (Knees Locked out)

THEN
12 MIN EMOM:
Odd minute: 3 Rope Climbs or Rope Walks
Even Minute 3 Wall Walks

rest 5 mins then

After Burn
7 min AMRAP of:
8 Med-Ball Cleans (choose your Med-Ball)
4 Burpees over Med-ball
8 KB Swings (25/15)

Post your scores to the Whiteboard.

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