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CrossFit - Wed, Aug 16Flip it Smack it (AMRAP - Rounds and Reps)30 Minute AMRAP 200m Run 3 Wall Walks 6 Squat Cleans 155/115 9 Ring Dips 12 T2B

CrossFit - Tue, Aug 15Donny (Time)21-15-9-9-15-21 Reps, For Time Deadlifts (225/155 lb) Burpees In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011 http://www.crossfit.com/mt-archive2/008944.html

CrossFit - Mon, Aug 14Back Squat (7x7 AHAP )Metcon (AMRAP - Rounds and Reps)10 Minute AMRAP 15 Cal Bike10 KB Thrusters 5 each arm 53/3515 CFSU

CrossFit - Sun, Aug 13Great adventure (Time)5 Rounds 10 DB Push press 20 DUs/60 singles 10 alternating dumbbell press 10 each arm 20 DUs/60 singles 100ft KB farmers carry 1 minute rest after each round

CrossFit - Sat, Aug 12