Oh joy!  Double-unders and dumbbell squats…

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Great examples of functional exercises that combine elements of strength, flexibility, stamina, endurance, coordination, balance, agility, accuracy,speed and power. Is it CrossFit? YOU BETCHA!

Today’s Workout
“Dave’s Back…”
3 rounds for time
400m run
21-15-9 box jumps
7-5-3 muscle ups
21-15-9 deadlifts – 225 lbs

– sub for one muscle up is 4 pull ups and 4 dips
– adjust weight of deadlift to match your ability



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