3.1 mile run (5K)
26:58 minutes
21-15-9-6
Sit-ups
Back Extensions
Total time: 4:10
21-15-9-6
Pull Ups
Squats
45# sumo deadlift high pulls
Total time: 12:56
Setting up the overhead squat:
http://media.crossfit.com/cf-video/CFJ_LisaRay_SetUpOHSquatTrailer.wmv
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