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Thursday, September 18, 2014


CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

50m of lunges
Sprint the rest of 200M
rest 1 min


70 Pullups
70 Situps w Med Ball touching over head on ground
*partition as needed

AAB alt
8 Front Rack Lunges
30 DU
Run 200M

70 C2B
70 GHD's
*partition as needed

Two a Day
Ev 90 sec for 12 rds
1 Pausing Clean at mid thigh
1 Clean

30 G2OH

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