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Workouts

Tuesday 8/11/09 CrossFit West Houston

By Rob | In Workouts | on August 12, 2009

 Welcome Marla, Stephanie and Daniel!

WOD

Hang Power Cleans

5-4-3-2-1-1-1

Met Con

“Lucky Roll”

3 Rounds

Movement # 1 10

Movement # 2 10

Roll the dice twice to determine your movements of the met con.

1st Dice Roll

2nd Dice Roll

1=Burpees 1=Pull Ups
2=Box Jumps 2=Push Ups
3=Lateral Burpees 3=Dips
4=2x Double Unders 4=Push Press
5=Broad Jump Burpees 5=Kettlebell Swings
6=5x50m sprints 6=Wall Shots

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