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CrossFit Main Site Daily WOD

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  • Bike two minutes all out, three times with five minute break between efforts.
  • Record and submit distance for each effort.
  • How many rotations can you do within 15 minutes? One point each station.
  • Back extension 15 reps with 25 lb. plate
  • Muscle-up
  • Deadlift/High-pull X 10 reps 50% body weight
  • If you can't do a muscle-up, do 15 pull-ups and 15 dips instead.

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