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3/19/2015

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CrossFit Algiers – CrossFit

Metcon

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

Five rounds for time of:

Run 400 meters

35 pound Dumbbell Clean & Jerk, 21 reps

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