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CrossFit Lite 08/12/14

Warmup: 10 minutes:
Bear crawl fwd/bkwd
10 squats
Crab walk
10 dislocates
10 in-locates
10 hanging scap retracts
Lift:
3 rounds:
5 strict pull-ups
2 rope climbs from laying on the floor to standing – and lowering yourself down
WOD:
Filthy 50!
For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunge
50 Knees to elbows
50 Push press
50 Wall ball shots
50 Burpees
50 Double unders

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