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Spider Jun 21 2009, 06:51 PM
Crossfit Disciple
[ * * * * * * * * * * ]
 Cleans - 20k xdrills; Complex - 40kx1;50k 5x1
Seated dbell Presss - 15kx5l17.5kx5;20kx4;4;3
One arm Dbell rows - 15kx5;20kx5;30k 3x5
CINDY - 22R`s
Comments - 1st cindy in a long time - pressups the hold up as usual!!
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