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Old 08-24-2009, 04:32 PM   #4
Suzanne Campbell
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Join Date: Nov 2008
Location: Maryville  TN
Posts: 1,688
Re: Suzanne's CrossFit Extravaganza

Warm up-3 rounds

10 GHD sit ups
10 back ext
10 OHS w PVC
5 pullups
Samson Stretch

Group WOD

400 m run (warm up)

Every minute on the minute (until unable to finish within the minute)
1 KB swing, 1 Burpee 24 Kg
2 KB swings, 2 Burpees
3 KB swings, 3 Burpees

Ran out of time on round 10-was 3 Burpees short. Then- rest 3 minutes and did:

5 KB swings, 5 Burpees EMOM for 5 rounds

Cool down:
5 rounds Cindy-untimed
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