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CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Sun, Feb 16 2014 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3190 days ago) |
Back Ext/Sqts/Situps/Pushups and KB Swings(Reps) warm up: 2 rnds (including the 400 m run) 400 m run 25 feet alternating toe touches 25 feet Sprinter's High knees 25 feet Duck walk 25 feet lunges Skills: Burgener Warm-up back extensions air squats sit ups Pushups KB Swings WOD: 15 minute running clock 1 min back extensions 2 min Air Squats 3 min situps 4 min pushups 5 min KB Swings 35/18 record total number of reps Cash out: 400 m walk
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