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Steel City CrossFit WOD – Dec 29/09

Steel City CrossFit Hamilton WOD

Warmup:

3 rounds of:
10 shoulder openers
Samson stretch – 3- secs each side
Stretch quads and hamstrings
Then:
15-9-6  of
Med ball cleans
Push ups
Tuck jumps

WOD:
3 rounds of the following for time:
30 box jumps
30 Push press
800 m Row.

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