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CrossFit WOD

Warm-up Everybody get up it’s time to slam now Strength/Skill N/A METCON 4 Rounds: 400m run/500m Row/30 Cal Airdyne 20 T2B 15 Push Press (115/75)...
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3.21.16

Warm-up You give me that funny feeling in my tummy Aww Shit, yeah, that’s right huh Rollercoaster of love say what Rollercoaster yeah (ohh ohh...
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3.16.16

Warm-up 5 Min Run/Row/Bike 3 Rounds 30 Second Downward Dog 5 Pike Press 10 Banded good Mornings 10 Squat Jumps Strength/Skill N/A METCON Every 4:00...
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3.15.16

Warm-up Strength/Skill 10 Strict T2B/Leg Raises 3 Pull-up Tempo 1511 15 V-situps 10 Close Grip Bench METCON 16 Min Alternating EMOM Even: 150/100m Row Odd:...
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3.10.15

Warm-up Strength/Skill 20 Rep Back Squat @ 5lbs heavier than last week METCON Every 3:00 for 5 sets 10 Handstand push-ups 15 Calorie Row 20 Box...
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