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Week of 120319

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ShedKickers for Week of 120319 CFWE SK_AMRAP in 10:00 of:3 rope ascents5 hspu7 deadlifts – 315 SK1_5 rounds for time of:9 muscle-ups12 thrusters – 135(compare scores to https://www.redshedcrossfit.com/my_weblog/2011/09/110904-redshed-rest-day.html#comments) SK2_For time:45 squat snatch – 95/6545 hspu45 pull-ups(compare scores to https://www.redshedcrossfit.com/my_weblog/2011/10/111009-redshed-rest-day.html#comments)     SK3_7 rounds for time of:5 deadlifts – 275/1855 box jumps – 30″/24″ (games standards)5

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120316 Day 5

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Day 5 WOD 120316 CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:150 Wall ball shots, 20 pound ball90 Double-unders30 Muscle-ups For a downloadable PDF of the workout, click here. CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]      muscle-ups…get some!    

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