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Thursday

December 11, 2014
Bike 2000m
Mobility
5 mins
Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up
Ring Dips (5-5-5-5-5)
add weight if needed
Box Jump Overs (5×8)
Metcon (4 Rounds for time)
Row 500m x 4, RI = 2 minutes


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