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Wednesday, July 20 2016

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WOD: With a continuous running clock: 00:00-3:00 run 200m then max rounds of: 10 kettlebell swings 24/16kg RX+ 32/24kg (MRX 20/12kg) 10 Military anchored ab-mat sit-ups RX+ 10 GHD 3:00-5:00 rest 5:00-10:00 run 400m then max rounds of: 12 kettlebell swings 12 Military anchored ab-mat sit-ups RX+ 12 GHD 10:00-13:00 rest 13:00-21:00 run 600m then max rounds of: 14 kettlbell swings 14 Military anchored ab-mat sit-ups RX+ 14 GHD 21:00-24:00 rest 24:00-UTC/For time: 16 kettlebell swings 16 Military anchored ab-mat sit-ups RX+ 16 GHD 1200m run **score = each AMRAP and For Time Check out Mason Dixon’s menu for next week. July 25 To place an order, click here! Follow Paul McCrary at The CrossFit Games as he competes in the 50-54 year old mens category.Watch live coverage at games.crossfit.com.

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