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Friday, May 16, 2014



CrossFit 540: 7,8,9,10
CrossFit 540 South: 11,12

Special go away party for Amanda at North at 11 after the 10am session.  Swing by and send off Manders before she leaves for Europe!  Byob-or-byow;)

Team Wod

10 Rope Climbs/20 Strict pullups
-Partner holds Bar OH
20 Pushups/ HSPU
-Partner holds Back Squat rack at full Depth
30 Power Cleans
-partner holds Plank or Hand Stand
40 Box Jumps - AAB30/24
-Partner holds Front Rack
50 Pullups/C2B
-partner hangs from bar
60 Situps/GHD's
-partner holds Deadlift
70 DU - both Athletes one at a time


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