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Friday 213

Published on January 16, 2009, by in WOD.

CrossFit: AMRAP in 20:00 of 10 – Dead-lifts, 10 – Burpees and a stair climb.

  • Level – 1: BW dead-lifts (or as close as possible).
  • Elements: Men 135lbs, Women 95lbs.

CrossFit Kids: 500 Row and Tabata Squats.

  • Super Frogs: 500 row, 8 rounds of Tabata Squats, 500 row, 8 rounds of Tabata Squats.
  • Leap Frogs: 500 / 6 , 500 / 6.
  • Tree Frogs: 300 row and 4 sets of Tabata Squats, 300 row and 4 sets of Tabata Squats.
  • Tadpoles: Two sets of 20 squats and 20 jumping jacks.

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