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07.03.2015

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theres-intense-naitonal-feeling-in-america-that-could-be-called-patriotism-america-quoteJuly 3rd Hours of Operation: CrossFit New Hampshire will be running heats today at 10am and 11am, please arrive 15 minutes early to allow time for Warm-up Drills and Mobility preparation.

Warm-up Drills
I. See white board for individual warm-up prescription.

“Team Nutts”
With one teammate working at a time work through the following movements
10/10 x Handstand Push-ups
15/15 x Deadlift (250/175lbs)
25/25 x Box Jumps (30/24”)
50/50 x Pull-ups
100/100 x Wallball (20/14lbs)
200/200 x Double-unders
Run 400m (45/25lbs)

Notes: The 400m run must have each athlete carry the plate for half the distance (plus or minus); teammates may switch between who carries the 45/25lb plate as many times as necessary until the distance is completed.

We hope everyone has a wonderful Independence Day weekend!

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Samy Daghir

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