Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
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Compare to 100302 and 091117
BBQ and CrossFit Movie (Every Second Counts) following the 5pm workout... so come on out!
10:00 even, scaled to 1.25p and 1.25 band. Very nice to be back in the game after a couple days in the sick bed. See you all tonight.
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