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monday 120903

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps

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CrossFit Level 1 Certificate Courses: CrossFit Virtuosity, CrossFit King of Prussia, Norcal CrossFit, CrossFit SS, Rogue Fitness, CrossFit Strong, CrossFit Forever Strong, CrossFit Parma, CrossFit Melbourne, CrossFit SAP.
CrossFit Coachs Prep Course: CrossFit Park City.
CrossFit Kids Course: CrossFit Reebok Stockport.


"Challenging Dan and Rich: Backflips and Handstand Walks" free CrossFit Journal video [wmv] [mov] [HD mov]


WOD Demo with CrossFit Delaware Valley - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]


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