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CrossFit Lite 061014

12 minute warm-up:
200 m run or row
hip flexor stretch against wall
standing knee grab and walking lunges
walking lunges with twist
walking lunges with pigeons
Front rack walking lunges (with the fat bar)
Build in weight
Length of gym
WOD:
12 minute AMRAP:
10 wallballs
10 burpees
10 situps
4 minutes rest
12 minute AMRAP:
10 toes to bar/toes to rings/ring rows
10 pushups
10 air squats

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