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CrossFit Lite 14/04/15

Dodgeball!
Start with non dominant throwing hand
If you get hit:
squats
burpees
pushups
beat swings
Continued Warmup:
foam roll upper mid back
7 way shoulder
Complex – EMOM. 12 minutes building.
strict press x 1
push press x 2
push jerk x 3
WOD:
5 minute AMRAP:
10 push press
10 box jumps or step ups
3 minutes rest
5 minute AMRAP:
10 kb swings
10 slam balls
10 burpees

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