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10/01/2014


CROSSFIT FLIGHT – CrossFit

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Warm-up

:15 Lower (No Measure)

3 Rounds
:15 Jumping Jacks
:15 Samson Stretch
:15 Kettlebell Swings
:15 Goblet Squats

Mobility

Ankles & Pistol Practice

WOD

Coach Sams 20th Bday WOD (Time)

9 x C&J’s 135/95
28 x Dubs
19 x C2B
94 x Situps
20x Pistols
94 x Situps
19 x C2B
28 x Dubs
9 x C&J’s

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