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Tuesday 9/10/13: CrossFit CSA WOD

A.
Three sets of:
Back Squat x 6-8 reps

Single-Arm Dumbbell Row x 8-10 reps each arm

*Both heavy as possible with perfect range of motion, depth, & mechanics

B.
Four sets of 3-minute sprints, 1:30 rest, of: (16:30 total time including rest)
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

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