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Wednesday April 22, 2015

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CrossFit
Competitive
A. “Open workout 12.2”
AMRAP in 10 minutes:
30 Snatch 75/45#
30 Snatch 135/75#
30 Snatch 165/100#
AMRAP Snatches 210#/120#

B. 3 rounds not for time
20 GHD Sit ups
40ft Handstand Walk

Fitness
A. AMRAP in 10 minutes:
30 American Kettlebell Swings
30 American Kettlebell Swings
30 American Kettlebell Swings
AMRAP American Kettlebell Swings
Ascending weight every 30 reps

B. 3 rounds not for time
30 Ab Mat Sit Ups
30-45 sec Handstand Hold on the wall

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