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© 2016 by CrossFit SPOT

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4/12/17

April 12, 2017

Warm up: Coaches Choice (5-7min)

 

CoreWrk: As many reps in 5 min of:

 Ab-mat sit-ups

 

Strength Circuit- :45/:15 for 3 rounds (9 min)

TRX tricep ext

Mb cleans (heavy)

KB swings 

 

 

MetCon: "KELLY" 

5RFT (30 min cap)

400M Run

30 Box jumps

30 Wall ball 

 

 

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