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09/02/17

Hammer CrossFIt – CrossFit

Metcon (AMRAP – Rounds)

10min Slow and Steady:

12 Cal Row

30 Second Forearm Plank

20m DBL KB Front Rack Carry (under 53 lbs)

20m Wedding March Walking Lunges

Rest 4 min

Repeat x 3
Go at a speed that you would be able to maintain for 40mins. Each round should take the same time to complete.




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