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Old 10-09-2009, 11:46 AM   #13
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default Sunday - 10.04.09 - Met-Con @ CrossFit Kingdom

Sunday - WOD at CrossFit Kingdom

Start with a 24" box with 2 45lb. Plates and a 20lb. Medicine ball stacked on top.

Grab medicine ball and do 25 wall balls
OH lunge the ball 25' and sprint back
OH lunge the plate 25' and sprint back
OH lunge the next plate and sprint back
OH lunge the box down and do 25 box jumps
Sprint 50m out and back
Then OH lunge it all back to the starting setup

7:06
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