''Blackjack II'' (05.06.2010)

Warm-up Drills (05.06.2010)
Row 500m
9 Fundamentals x 5 Reps each (PVC)
Hip Mobility Complex

''Blackjack II'' (05.06.2010)
9-15-21 reps for time of
KB Swings (32/24kg)
Ring Push-ups
Jump Squats (65/45lbs)

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Skill Development (05.06.2010)
Complete the following for time
100 x GHD Sit-ups/Anchored Sit-ups

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CrossFit Endurance WOD (05.06.2010)
Swim: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.
Bike: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.
Run: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.
C2: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.

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