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| AFTER NOT SUCH A GREAT FIRST WEEK, CROSSFIT KING OF ISLAND PARK WINS THE NORTHEAST REGION AND 12TH IN THE WORLD IN WORKOUT 14.2! |
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| 6PM! |
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| ALI ENTERTAINING JOE MID WORKOUT! |
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| 6PM! |
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| 6PM/7PM! |
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| 6PM/7PM |
WARM-UP
500M ROW
25 ABMAT SITUPS
25 KB SWINGS (UB AT A MEDIUM WEIGHT)
REVIEW AND DRILL POWER CLEANS
STRENGTH
3X3 POWER CLEANS @93% OF 3RM
* YES THIS SHOULD BE EXTREMELY HEAVY!
WOD
EMOM FOR 14 MIN
EVEN = 16 BOX JUMPS (24/20)
ODD = 7 POWER CLEANS (155/105)
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| RESULTS FROM 3/10/13 |
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