crossfit gyms WOD:

1. twisting ring pull-ups
2. shifting push-ups
3. hammer swings
4. plate flips
5. floor press (boys 65lbs, girls 35lbs)
6. 1-arm overhead squat with kettle bell (boys 24kg, girls 16kg)
7. horizontal press (boys 45lbs, girls 35lbs)

3 minutes at each station..
1 minute rest between stations.
score total reps.

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mainsite WOD:

Rest Day