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Friday 12/13/13: CrossFit CSA WOD

A) Skill; For Quality

Three sets, not for time, of:
Rope Climbs x 2 ascents
Handstand Walk x 10 Meters
(or work on Handstand Hold freestanding or against the Wall)
L-Sit x max

B) High Gear Work

2:00 on; 1:00 rest

repeat for a total of 5 cycles

200m sprint

10 Power snatch (115/75)

max box jump overs (24″/20″) *must face box while jumping

-score is total box jump overs completed

**If you cannot complete run and snatches in time, then begin running 100m each round, or half way round building. Must get both run and snatches completed each round so plan weight and distance accordingly.

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