August 9, 2015

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CrossFit
WOD: 7 Rounds for Time
“Adrian”
3 Forward Rolls
5 Wall Climbs
7 Toes to Bar
9 Box Jumps (30/24)

CrossFit 101
WOD: 3 Rounds, 1 Minute Per Station for Total Reps
Wall Balls (20/14)
Kettlebell Sumo Deadlift High Pull (choose load)
Box Jump (20)
Dumbbell Push Press (choose load)
Row for Calories
Rest 1 Minute

CrossFit Prep
Skill: Med Ball Clean and Thruster
Lift: Clean