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Mon 14 Nov

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Mon 14 Nov

Mon 14 Nov

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Advanced WOD

or B: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Flexibility

C: Metcon (No Measure)

Up/Down Dogs 5 x 10

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