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Friday 134

Published on November 7, 2008, by in WOD.

CrossFit: "Micheal" wmvmov,  800 meter run (weather) or 1000 meter row, 50 sit-ups, 50 back extensions.

·         Level -1: Three rounds, GHD sit-ups and back extensions, for time

·         Elements: Three rounds, butterfly sit-ups and superman back extensions.

CrossFit Kids: Same

·         Super Frogs: Three Rounds, Butterfly Sit-ups and Superman Back Extenions, for time.

·         Leap Frogs: Three rounds, 400 meter, Butterfly Sit-ups and Superman Back Ext.

·         Tree Frogs: Three Rounds, stairs, 15 Butterfly Situps and 15 Superman Back Ext.

·         Tadpoles: Three rounds, stairs, 10 Butterfly Sit-ups and 10 Superman Back Ext.

      Shad welcome to CrossFit Bellevue. Your a true American hero and we appreciate the sacrifices and service you gave for your country. "Rangers Lead The Way!"