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CrossFit Boynton Beach CrossFit Teens 1/22/14

22-Jan-14
Warm Up:
3 rounds (not for time)
4 pull ups (banded if necessary)
20 mountain climbers (total steps)
100m run
1 rope climb (sub 2:1 descend/ascends)
skills:
skin the cats, ring dips   (with bands),
kipping pull up progression
A) Take 12 mins to build to heavy Front   Squat
B) at no more than 70% of A:
3 RFT
12 Front Squats
7 Pull Ups
400m run

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