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Iowa – 50 State Challenge

5 September 2013


Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope
**** 2x****
10 overhead squats
5 walk outs
10 push ups
10 second Sampson stretch each leg
5 Ring Dips or Box Dips
5 Pull Ups

Hang Clean (5 x 5 Light work for Speed 60% max)

Iowa (AMRAP – Rounds and Reps)

12 Min AMRAP

200m 20/14 Wallball Run
10 Shoulder to Overhead 115/75
10 Bar over Squats

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