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6/11/2015

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CrossFit Algiers – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:00

800m Run

25 dumbbell thrusters, 30/20#

400m farmers carry 30/20#

Warm-up

1 round

250m row

Joint Rotations

30 Jumping Jacks

15 Partnered Wall Ball 14/10 (light)

10 Hollow Rocks

10 Arch Rocks

10 Good mornings w/ PVC (slow)

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