Warmup: ROM, 30 sec of jumping jacks, high knees and butt kicks, 5 pull ups, 10 push ups, 15 squats Test: CrossFit Baseline, For time 500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups WOD: 12 Min AMRAP 5 Handstand Pushups 10 Jumping Lunges 15 Burpees Spend remaining time working on skills Cooldown: more »
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