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Dont forget the CrossFit Open Preview Show - We will setup at 730 pm. Everyone is welcome and you should bring your favorite food or drink! 

 

Warmup: 3 rounds

30 seconds of wall balls

30 seconds rest

30 seconds wall ball deadlift

30 seconds rest

30 seconds wall ball push press

30 seconds rest 

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Strength: 15 minutes to establish a heavy squat clean

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WOD: 5 Rounds for time

10 Wall balls 30/20#

20 Burpees 

30 Double Unders

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Endurance: meet at ECC @ 6 am

Run: 6, 8 or 10x Around the building - Rest=Work

 

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