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11/1/2011

Fittest on the Northshore participants,

Need your sign up money $35, cash or check made out to CrossFit Hammond

Deadline to sign up is this Friday!

Wednesday
Warm up

15 Russian KB swing
15 American KB swing
10 kb figure 8's left
10 kb figure 8's right
10 kb snatch right
10 kb snatch left

Strength: Power Clean
1-1-1-1-1 (1-1)

Beginner: 5-7 Rounds
1 Clean grip deadlift
1 Clean grip Pull
1 Hang Power Clean
1 Front Squat

WOD: 21-15-9
KB Snatch left 1.5/1 pood
KB Snatch right 1.5/1 pood
pullups

Scott

11/1/2011 11:40:46 pm

No wonder yesterday's warmup was so tough - it was a main site wod!

Comments are closed.

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