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Ranger CrossFit is a strength and conditioing program unlike any other in South Texas. At RCF, we follow the most up-to-date methods and philosohy. We care about athletes health and fitness. We build strong bodies, minds, and stronger relationships. Our coaches have the best of training and professionalism, and will always push you to your limits with athletes' safety being our number one concern. "God, Family, and CrossFit....everything else is bullshit!"

Thursday, December 9, 2010

T3

Thursday, 2010 12 09



WOD


T3

As many rounds as possible in 15 minutes of:

200 m Farmer's Walk (Barbell) 20 lbs
10 Double Unders
10 Burpees
20 Sit-up (abmat)s

*In a team of 3 or 4. 1 athlete will get barbell behind their back with a 15#KB hanging on one side, and a 20# KB on the other side. Athlete will then walk with bar 200 m. During this time, the other athletes are completing as many rounds as possible while athlete 1 comes back. This is done till 15 minutes are up. ADD all rounds at the end.

Post total rounds.

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