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CrossFit Lite 24/08/15

Warmup:
Hinge pattern with dowel x 5
10 kb deadlifts
10 active shoulders
hinge pattern with dowel x 5
10 kb swings
10 beat swings
hinge pattern with dowel x 5
Kettlebell figure 8’s x 10/way
10 pullups or 10 ring rows
Lift: 8-10 sets building in weight to establish:
2 Rep Max Deadlift
Partner WOD: “Kelly” with a twist:
15 minute AMRAP:
Row 400 m
30 alternating box jumps
30 partner wall balls

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