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Friday 9/20/13: CrossFit CSA WOD

Three sets, not for time, of:
Muscle-Ups or Wall Climbs x 3-5 reps
L-Sit x 30-45 seconds


For time:
Run 400 meters

then Three rounds:
10 Kettlebell swings (Choose Challenging Weight)
10 Right arm hang KB snatch
10 Left arm hang KB snatch
10 Push-ups
10 Ab-mat sit ups

then run 400 Meters

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