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Thursday 9/12/13: CrossFit CSA WOD

A. 3 rounds not for time:

2 Rope climbs (if RX’ing, begin from a seated position and use your legs once you’re able to)

Max effort Handstand hold with nose against the wall

B. RUNNING! 3 rounds of:

MAX EFFORT RUNS of 200m, then 400m, then 600m, repeat……

1:1 work/rest ratio. Ex: if the 200m run takes you 42 seconds, rest exactly 42 seconds before beginning the 400. This is going to require some math from you folks, but im certain you can do it. MATH IS FUNCTIONAL!!!!

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