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3/16/2015

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CrossFit Algiers - CrossFitWarm-upWarm Up 3/16/15 CF (No Measure)Run 400 PVC Pipe shoulder mobility Banded shoulder mobilityGymnasticsWork on free-standing handstand or handstand walks 10 mins.MetconMetcon (Time)Three rounds for time of: 10 Strict handstand push-ups 15 Strict ring dips 20 Strict push-ups 25 Strict pull-ups

3/11/15

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CrossFit Algiers - CrossFitWarm-up (No Measure)400m run/500m row Inchworm/toy soldiers length of turf x 2 Good mornings/bar sweeps w/PVCWeightliftingStart with unloaded bar and work to a heavy triple.Deadlift (10-7-5-3-3-3)MetconMetcon (Time)Finisher: Row 400m AFAP x 3 with 2 mins rest in between each 400. Post time of fastest 400.

3/10/15

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CrossFit Algiers - CrossFitWarm-up (No Measure)3 rounds, 1 length of gym each exercise: Bear crawl Frog squat Crab walk 10 PVC pipe thrusters Front rack mobility Work up to WoD weight on thrusters starting with empty barbellMetconMetcon (Time)Five RFT of: 20 Strict ring dips 135/95 pound Thruster, 14 repsThere should…