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Steel City CrossFit WOD 9/2/2013

Monday September 2, 2013

Hamilton crossfit

Skill

Handstands

Lift

Ring dips 3-3-3-3-3

Team WOD

20 minute AMRAP

4 stations:

1) 200 m run

2) Max. reps KBS (24/16)

3) Max. reps pushups

4) Rest

The runner sets the pace for station switches.  When he/she completes their 200 m run,

they take over the rest station.  The resting athlete takes over pushups, the pushup station

takes over KBS, and the KBS station begins running.  Pushup and KBS rep count are kept

at each station, and each team’s score is their total reps after 20 minutes.

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