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Saturday, August 27 2016

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WOD: “Metabolic Magic” by DB 5 minute AMRAP of: Buy-in: 400m run, then 11 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 7 burpees rest 3 minutes 5 minute AMRAP of: Buy-in: 400m run, then 11 WBS 20/14 10’/9′ RX+ 20/14 11’/10′ (MRX 20/10 9′) 7 toes to bar rest 3 minutes 5 minute AMRAP of: Buy-In: 400m run, then 11 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 7 burpees rest 3 minutes 5 minute AMRAP of: Buy-in: 400m run, then 11 WBS 20/14 10’/9′ RX+ 20/14 11’/10′ (MRX 20/10 9′) 7 toes to bar Score = each AMRAP listed separately CFHSV Running & Endurance WOD:

5 rounds for time of:

-Row 400m

-25 Abmat Sit-Ups

-Row 200m

-15 V-Ups

REMINDER: Rope Climb Workshop Saturday, August 27th at 11AM! Counts as a regular visit for Gold and Silver Members, $15 for Bronze. Sign up on MBO to reserve your spot!

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