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11/05/2011

11/4/2011

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For time:
Row 300 meters
135/95 pound Push press, 20 reps
Row 300 meters
135/95 pound Push press, 15 reps
Row 300 meters
135/95 pound Push press, 10 reps
Row 300 meters
135/95 pound Push press, 5 reps

Austin Malleolo 6:34, Chad Wittman 6:35.

WOD Demo with CrossFit Fury - video [wmv] [mov]

Austin Malleolo and Chad Wittman on today's WOD - video [wmv] [mov]



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    Author

    Hello my name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications  for Olympic Lifting, Endurance and Gymnastics.  As well, I'm a USAW Level 1 Sport Performance Coach.  I've been fitness minded since a very young age.  Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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