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Thurs WOD 033017

Thurs WOD 033017

CrossFit Valitus – CrossFit

Metcon

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Beginners sub Ring Rows

for Pull Ups

and Push Ups for

Dips

Metcon (Time)

3 Rounds

400m Run

21 Toes to Bar

15 HSPU
For Rx’+….

With a 20# vest

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