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Saturday, 31 March, 2012

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Warm-up: 200 Meter run 3 Rounds: 5 Double under attempts/10 Double unders 10 Walking lunges 5 Ring rows Workout: Seven rounds for time of: 165 pound Front squat, 7 reps 7 Chest-to-bar pull-ups Jason Khalipa 3:23, Neal Maddox 3:48. Post time to comments.

WOD Demo at NorCal CrossFit – video [wmv] [mov]

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