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8/4/2015

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CrossFit Algiers – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

10 pullups

10 ring dips

10 thrusters, 115#/75#

Warm-up

Foam Fest

Joint Rots

HMD x 4

Modified CF w/u 2 rounds, 10 reps ea.

-400m run/500m row

-PVC Thrusters

-Sit ups (Ab Mat or GHD)

-Back Ext or Good morning

-Bench dips

-Ring rows

Gymnastics

5 x :15 Ring Support Hold

Cool down

5:00 total body stretch

3:00 Tactical Breathing

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