Workout 11.7.13

Nickname: 7 November 2013

Main – CrossFit

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Buy In

Get a good warm-up and then get 10 minutes of mobility work for whatever is ailing you……oh, and get in the zone!

WOD

Elizabeth (Time)

21-15-9
Clean
Ring Dips

Cashout

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Feature Video

CrossFit Class Workout