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Friday 12/5/14 Competition Day


Skill Clinic-Saturday at 11am December 6th

CrossFit Saved Christmas Party-Saturday at 5;30pm December 20th




6x max L-Sit hold





4 rounds for time


15 wall balls

15 pull ups

Run 400 meters



-L-Sits are for quality…if you can not keep a proper L got to a tuck

-This is a competition day so the workout is for the best possible time…find a good, fast pace and work to hold it



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