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    Southern Charm Cleaners

    Tuesday March 5, 2013

    CrossFit PTC

    Warm-Up / Skills

    Row 500
    couch stretch/dislocates
    10 over head squats-empty bar
    5 pull ups


    Exercise: Snatch Balance/lbs
    Reps: 1
    Comment: Snatch Balance (1-1-1-1-1)
    (beginners can work on Overhead squat)


    5 Rounds for time
    Run 200
    10 Ring push ups (rings 4″ from ground)
    10 toes to bar
    Rest 1 min

    Result Type: Time



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