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150408 – “Flooded Out”

U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3 Rounds

10 Wall Ball Shot

20 Jumping Jack

Then,

10 Empty Bar Pause Front Squat

Weightlifting

Paused Front Squat (3 – 3 – 3 – 3 – 3)

Metcon

Metcon (Distance)

For Distance:

5 Rounds

2:00 ME Row for Meters

2:00 Rest