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ITS NOVEMBER

November 1, 2013 | No Comments

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds
30 Jumping jacks
15 Push-ups
15 Squats

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents
Instead of DB squat clean use a barbell 75/55





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