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02.19.2015

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DSC_0558Announcements: We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH. Come support your fellow athletes!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
25ft x Walking Lunges
III. Mobility

“Mini 12.3”
Complete as many rounds/reps as possible in 13:00 of
15 x Box Jumps (24/20)
12 x Push Press (115/75)
9 x Toes-2-Bar

Post total reps completed to comments.

Impact/Focus: Row Intervals
400m Row x 4 (:30) Rest
Rest 2:00
Row 750m

Skill Development
3×15 Back Extensions

Samy Daghir

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