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| WOD Blog |
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| CrossFit Info |
WOD Blog
 | Mon, Apr 21 2014 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3192 days ago) |
4.21.14 Cards Box Jumps/Push ups/Med Balls/V-Situp(Check In) 400 m run 2 rounds 10 pass thru 10 rev. pass thru 10 Squats 10 Over Head Squats Skill: Box jump/Flash Push ups/Med Ball Cleans/V-Situps WOD: Not for time but keep a record of your time. Hearts = Box jumps Clubs = Flash Push Ups (hand release) Diamonds = Med Ball Cleans Spades = V Sit ups with 52 cards complete each exercise with the numeric value shown on the card. Face cards are 10 as well as Aces. If you get a joker then perform each exercise for 5 reps. Use a 18'/12' box for RX and a 20#/14# Med Ball for Cleans. Cash out is a 400 m run Planned: Thu,Jan8,2015 Mon,Apr21,2014
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