Shoulder Press 5x5xM.E.
Rest 5 minutes.
21-15-9 rep rounds for time of: Handstand push-ups Chest-to-Bar Pull-ups
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CrossFit Games Open 12.4Workout video demo with Graham Holmberg - video [wmv] [mov] [HD mov]
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I did my birthday Fran today in 5:27
Thanks to Jimmy and Trishin for helping set a PR and get every last rep
Sorry to have missed it Andrew. I got home at 3am this morning. And happy Fran-day.
PR for me today 95 lb OHS at CrossFit Indestri in Collingwood. Thanks Scott.
Well done! And even after a vacation too
Special thanks to Kathy for giving us the extra WOD !!!! LOVED it.... THAT and adding an element of FUN in today's WOD with a GYMNASTICS finish!!!!!!!
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Why Police & Emergency Services should CrossFit
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