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Group Warm Up

WOD

“Dirty Dozen”

For time: (30min cap)
25 Walking lunge steps
20 Pull-ups
50 Box jumps 20 inch box
20 Double-unders
25 Ring Dips
20 Knees to elbows
30 Kettlebell swings 2/1.5 pood
30 Sit-ups
20 Hang squat cleans 35/25 pound dumbells
25 Back extensions
30 Wall balls 20/14 pound ball
3 Rope climb ascents

*Compare to June 17, 2013

Cash Out

Roll Troubled Spots

CrossFit Total
Sweeny took one of the top 3 record board spots with a total of 1090# and we have 3 new top scores for the female, with Kara @ 620#, Krista 590# and Patty @ 574#