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Warmup

800m Run/750m Row
2 Rounds
10 Pullups
10 Pushups
10 OHS
10 Situps
10 Back Ext/Superman

Strength/Skill

Rope Climb
Moblity
Couch Stretch (2 Mins Each Side)
Partner Hamstring (2 Mins Each Leg) 

WOD

2K Row

Compare to: August 24th

Announcements

Get started at CFQ NOW with three personal training sessions.
– Get the best in CrossFit performance gear at the CrossFit Store

Clean Eating challenge 2012

– Challenge begins April 13th. Click here to register for the Clean Eating Challenge.
– Download your scorecard – Paleo Point Card
– Challenge details, for more information go to the Clean Eating Challenge Page

Each challenge participant will start each day with 21 points. These points represent 7 aspects of the Paleo diet and account for 3 primary meals a day.  Your goal is to accumulate as many points as possible.

Live CrossFit

Videos, journals, articles that will help your brain PR

Rowing; Excellence In Execution – Video
10 spices, spreads & oils in your healthy kitchen – Article