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http://ow.ly/mSTz30cMiN2 (Markham)
http://ow.ly/mSTz30cMiN2 (Woodbridge)
LiteFit
a) 12 min EMOM
15 KB HP 55/35lbs
15 Bent over row with BB 45/35lbs
15 Box jump
15 O-h plate squat 25/15lbs
b)Complete 4 Rounds for Time
20 Box Jumps
10 Single Arm Kb Snatch
30 Air Squat
5 Deadlift
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CrossFit
skilled warm up with coach
Double unders
a) Every 90sec x 7 sets
2 back rack Push jerk front
b) 50 Front squats 95/65
50 Burpees
50 Push Press
50 Push Press