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Tuesday, September 10, 2013

Workout of the Day September 9 #Crossfit

September 9 WOD

Warm Up

400m Run

3 Rounds not for time
20 Air Squats
15 Flash Pushups
10 Ring Row

Strength/Skill

3 rounds of 5 Press


 WOD

21-15-9
Burpees
200m Run
My personal time was 9:04

21 Burpees
200m Run
15 Burpees
200m Run
9 Burpees
200m Run


 Cashout

50 Situps