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11.08.2016

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14938395_1199008446811819_1932562153722726222_nANNOUNCEMENTS
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.

Warm-up Drills
I. Speed Rope 2:00
II. Coaches Choice
III. Mobility

Impact/Focus: Rope Climb/TGU EMOTM
Alternate between the following movements every minute on the minute for 12:00.

Even: 1 x Rope Climb
Odd: 2 x Turkish Get-ups (1L/1R)

Notes: Athletes will substitute 4 x rope pulls (from floor to standing) for each rope climb. Turkish get-up weight should be challenging but not a maximum effort.

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“Downfall”
Complete for time
10-8-6-4-2 x Handstand Push-ups
25-20-15-10-5 x ‘American’ KB Swings (24/16)
25-20-15-10-5 x GHD Sit-ups

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Samy Daghir

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