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Monday 1/6/13: CrossFit CSA WOD


General + warming up weights on bars + review standards of movements



(Firebreathers: 10-12 min; Average is 12-15 min)

12 Burpee Pullups (no bands. sub is burpee jumping pull-ups)

200m plate run 45/35

12 thrusters 135/95

200m plate run 45/35

12 box jumps 30″/24″

200m plate run 45/35

12 muscle ups (sub is bar muscle ups, jumping muscle ups, or low ring progressions)

200m plate run 45/35

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