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Saturday 10/14/17

13
Oct

Saturday 10/14/17

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Coaches Choice (No Measure)

5-7 minute coaches choice

Metcon

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Partner WOD: Burpees, Dubs, KB Swings, Pull-ups, Walking Lunges, Wall Balls, Run or Row (Time)

Partner WOD: Burpees, Dubs, KB Swings, Pull-ups, Walking Lunges, Wall Balls, Run or Row

Buy In: 50 Burpees

100 Dubs

80 KB Swings (53#/35#)

60 Pull-Ups

40 Walking Lunges

20 Wall Balls (20#/14#)

Buy Out: 800 meter run

Int:

KB Swings (35#/25#)

Negative Pull-ups (3 sec descent)

Beg:

200 singles

KB Swings (25#/15#)

Ring Rows

Wall Balls (14#/10#)

800 meter row

All the reps can be split up however the team would like.

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