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Sunday 9.10.17

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CrossFit 2017 – ALL RIGHTS RESERVED

OPEN – PERFORMANCE – FITNESS
“Green Day”
3 Rounds of:
AMRAP 4: Bike for Calories
On the 0:00 – 15 Abmat Sit-Ups
On the 1:00 – 12 Abmat Sit-Ups
On the 2:00 – 9 AbMat Sit-Ups
On the 3:00 – 6 Abmat Sit-ups
Rest 2:00 between rounds

Warm-up:

3 Minute Easy Bike

1:00 Active Spidermans
1:00 Active Samson
1:00 Walkouts

3 Rounds:
3 Push-ups
6 Sit-ups
9 Air Squats

1 Round of Practice:

9 Calorie Bike
9 Sit-ups
6 Calorie Bike
6 Sit-ups
3 Calorie Bike
3 Sit-ups