WOD

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed to comments.

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CrossFit Level 1 Certificate Courses: CrossFit Strong, CrossFit KOP, Trident CrossFit, CrossFit Chicago, CrossFit Charlotte, CrossFit Max Effort, Harney Sports Complex, CrossFit Nashville, CrossFit Southside, CrossFit Park City, CrossFit USD, Crossfit Central London, Mundo CrossFit, CrossFit New Zealand.
CrossFit Coach's Prep Course: Alamo CrossFit.
CrossFit Kids Course: Norcal CrossFit.

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"The Outside 90 Drill" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with CrossFit Catalyst - video [wmv] [mov] [HD mov]