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It was a spooky ghost


It was a spooky ghost


Team CFD!

Tuesday 1/13/15

3 rounds not for time:
1 min weighted plank hold
1 min handstand hold (double DB overhead hold if you do not have a handstand)
20 Weighted situps
30 Barbell good mornings
6 rounds for reps:
1 min: Row for calories
1 min: Max burpees
1 min: Max double unders
1 min: rest

Dont forget detox class is starting this Wednesday night from 6:30-8

WWII workout week: Conditioning exercises 

The unwritten rules of CrossFit 

This one is a “breather”if you have never attempted it before. 

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