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WOD for 5.12.17

by Eric on 11/05/2017

CrossFit Decatur – CrossFit

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Warm-up

Warm-up (No Measure)

KStarr Classic Hip Opener

5 x 5 calorie sprints on the bike (partner up and alternate as need)

Metcon

Metcon (Time)

For Time

21-15-9

KB Swings (53/35#)

Assault Bike Calories

(9 Min Cap)
rest :90

Metcon (Time)

For Time

18-12-6

Calorie Row

Burpees Over The Rower

(7 Minute Cap)
rest :90

Metcon (Time)

For Time

12-9-6

Dumbbell Squat Clean (45/25#)

Toes To Bar

(5 Minute Cap)

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