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WOD September 2nd.

Steel City Crossfit work out of the day.

Warm up.

Run 800m

Then grab a medicine ball complete 3 rounds of 10 reps of the following exercises.

Squat, Push ups on ball, Wall Ball, Medicine ball cleans.


pull-ups-at-crossfit-hamiltonComplete as many rounds as possible in 15 minutes of the following:

10 Cleans

10 Pull Ups.

Excellent work Niki on your first full pull ups.  Great persistence everybody in learning a very difficult lift.

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