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6/13/2015

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CrossFit Algiers - CrossFitWarm-up3 rounds of 10 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Supermans Pull-ups Bench DipsMetcon (Time)100 pull ups/ring rows (1PAT - one partner at a time) 50 Wallball partner situps (20/14) 400m KB or DB Farmer's carry 44/35# 100 Wallballs 20/14 10ft/9ft target…

6/12/15

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CrossFit Algiers - CrossFit (No Measure)PVC passthroughs/stretches/good mornings Hollow rocks/supermans knees to elbows demo and practice wall walk demo and practiceMetcon (AMRAP - Rounds and Reps)AMRAP 12:00 5 wall walks 10 knees to elbows 15 hip extensionsRX Plus: 25m handstand walk 20 k2e 15 hip extensions w/25lb plate