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7/18/2015

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CrossFit Algiers – CrossFit

Warm-up

Freestyle foam roll as desired, 4:00

Roxanne

HMD x 4

PVC pipe passthroughs, whirly birds, lat stretches 10 reps x 2 sets

5 reps of each bodyweight movement in WoD plus 1 minute row for calories

Metcon

Metcon (AMRAP – Reps)

Partner WoD Saturday!

Teams of 2

AMRAP

2:00 partner wall balls

2:00 partner situps w/10lb wallball

2:00 row for calories

2:00 hand release pushups

2:00 air squats

2:00 pullups

EXTRA CREDIT: If you and your partner can both hold a plank for two minutes at this point, you get 20 extra reps!

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