11/17/14 – CrossFit Fixx
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11/17/14

16
Nov

11/17/14

Main – CrossFit

Warm-up

3min Row

3 rounds of:

20 walking lunges

10 pushups

10 PVC squat cleans

Strength

3 min Push-up Plank Hold

2 min Russian Dips

2 minutes strict MU progression

WOD

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Cool Down

3min run

2RDS

15 Abmat SU

7/side oblique raises

20 Flutter kicks

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