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12/30: What has CrossFit taught you in 2013 Deer?!?

29
Dec

12/30: What has CrossFit taught you in 2013 Deer?!?

Performance WOD
5 Sets:
20 Kettle Bell Swings (55/70)
Rest 30 seconds
10 DB Front Squats (25/35)
Rest 30 seconds
10 Pull-Ups
Rest 30 seconds
then
2 Sets:
400m Run
Rest 2 minutes

Fitness WOD
5 Sets:
20 Kettle Bell Swings (15-35)
Rest 30 seconds
10 DB Front Squats (10-25)
Rest 30 seconds
10 Rings Rows or Banded Pull-Ups
Rest 30 seconds
then
2 Sets:
400m Run
Rest 2 minutes

Post your scores to the Whiteboard.

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