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EWOD – 8/6

5
Aug

EWOD – 8/6

Midcoast CrossFit – Endurance

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400 m (No Measure)

10-12 min

400 m run

10 jump squats

10 pushups

10 air squats

shoulder smash

foam roll
Butt kicks and high knees

Crain (Time)

2 Rounds for time of:

34 Push-ups

50-Yard Sprint

34 Deadlifts, 135#

50-Yard Sprint

34 Box Jumps, 24″

50-Yard Sprint

34 Clean and Jerks, 95#

50-Yard Sprint

34 Burpees

50-Yard Sprint

34 Wall-Ball Shots, 20#

50-Yard Sprint

34 Pull-ups

50-Yard Sprint
In honor of, Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7, 2013
To learn more about Crain click here

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