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Saturday, August 3 2019

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3 Rounds, Each For Time:

400m Run, ROW or 1km Assault Bike
21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12

15 Kettlebell Goblet Squats

9 Handstand Push-Ups RX+ Parallette MRX 2/4″ Rise
9 Chest to Bar Pull-Ups RX+ Bar Muscle-Ups MRX Pull-Ups
15 Hand Release Push-Ups RX+ feet on Wallball

21 WallBall Shots 20/14lbs to 10/9′ RX+ 11/10′ MRX 20/10lbs to 9′

400m ROW, Run or 1km Assault Bike (opposite)

Rest exactly 3 minutes between each round.

*Score is Slowest Round*

CFHSV Running & Endurance WOD:

400m run

400m Double Dumbbell Farmers Carry, moderate weight

600m run

400m Double Dumbbell Farmers Carry, moderate/heavy weight

800m run

400m Double Dumbbell Farmers Carry, heavy weight

Good luck to CFHSV athlete Paul “The Duke” McCrary as he competes this weekend at the 2019 Reebok CrossFit Games! Follow all the action at games.crossfit.com and watch Paul fight to be crowned Fittest on Earth in the Men’s 50-54 age group!

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