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WOD

Murph

Midcoast CrossFit – Endurance View Public Whiteboard (No Measure) 200 meter run -Shoulder smash -Butt kickers -lateral shuffle -High Knees -2×30 sec bar hangs Murph...
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4/22/2015

Midcoast CrossFit – CrossFit Kids View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 11 min AMRAP: 20 jump rope Sidewalk KB farmer carry (down...
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4/22/2015

Midcoast CrossFit – Strong Man View Public Whiteboard Arrival warm up (800) (No Measure) (10 min) 800m run/ 1000 m row Foam roll/PVC roll Shoulder...
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4/21/2015

Midcoast CrossFit – CrossFit View Public Whiteboard Arrival warm up (800) (No Measure) (10 min) 800m run/ 1000 m row Foam roll/PVC roll Shoulder smash...
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WOD1

Midcoast CrossFit – Basic View Public Whiteboard (No Measure) 500 m row or 400 m run -THEN- 3 Rounds 10 Windmill 5 burpess 3 Turkish...
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