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Crossfit Strong Island
  • Home
About Us
  • About CrossFit Strong Island
  • What is CrossFit?
  • Is this for me?
  • Our Coaches
  • Our Partners
Our Programs
  • CFSI Programs
  • Specialty Classes
  • Hyrox Training Hub
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  • Drop In
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  • WOD
  • Apparel
  • Facility
  • Start Now
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Monday 12/17

December 16, 2012 By CFSI Leave a Comment

Monday 12/17

BASICS

15 Min AMRAP

10 Ring Rows

10 KB Swings 53/35

10 Ab Mat Sit ups

CROSSFIT
Strength–

Deadlifts 3x3x3x3x3

WOD

5 Rounds For time
20 Ring Rows
20 KB swings 70/53
20 Ab Mat Sit ups

Quote for the Day

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts. “
Dan Gable

Filed Under: WOD

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