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CrossFit WoD – 10/23/2013

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Strength/Skill

  • A1 – Deadlift 3RM; 5×3 @ 90%
  • B1 – 6 Sets; Work:Rest 20:10 Alternate Plank Hold and Chin Over Bar Hold

 

Conditioning

21-15-9

  • Russian Kb Swings
  • Burpees

Run 200M Between Rounds!

Chin Over Bar Hold:

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