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Thursday 16th July 2015: Run Back to China

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WARM UP

1 Mile Run
30 Hollow Rocks
30 Supermen
30 V Sit Ups

STRENGTH
Dumb Bell Snatch & Squat Snatch
DB Snatch – 5 x 5DB Squat Snatch – 5 x 5

WOD
In 10 Minutes complete:
400 M Run
50 Kettle Bell Swings 45#W: 55#M
300 M Run
25 Box Over Burpees 20″W; 24″M
200 M Run
THEN:
5 Minutes to find your 2 RM Thrusters

More To Explore

CrossFit12-12-12 Throwdown 2019 Wrap Up!

This year’s 4th Annual International CrossFit12-12-12 Throwdown which started on Friday 16th August and concluded on Saturday 17th August 2019 at the Woodbrook Youth Centre showcased

Jerome Pesito August 28, 2019

Alison’s Testimonial

I was always into fitness, one type or another but fell off the wagon for a few years. My son Niko started CrossFit in 2016

Jerome Pesito May 14, 2019

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