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EWOD – 9/17

16
Sep

EWOD – 9/17

Midcoast CrossFit – Endurance

View Public Whiteboard

(No Measure)

10 Burpees

200 meter run

10 butt kickers

200 meters run

10 burpee broad jumps

arm circles

banded stretch

800m Run (Time)

Max Effort 800m Run

1000m Row (Time)

Max Effort 1000m Row

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
KB SWINGs can be a sub for C&J

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