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CrossFit 2311 was born out of our desire to build something together, as a family, that would reflect our values and fit with our commitment to serving others.

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WORKOUT OF THE DAY

Workout of the Day 2.25.17

Athletes run 400m with their partner with their medball
Then with their partner:
20 Partner Wallballs
20 Partner Chest-passes
20 Partner Medball Rotational Passes
20 KBS
Dynamic WU
100 banded pull aparts with partner

For time w. a partner:
3 Rounds of:
30 KBS (53, 35)
20 Burpees
12 T2B
Then,
1 Mile Medball Run (20, 14)
3 Rounds of:
30 Goblet Squats (53, 35)
20 Burpees
12 T2B
Then,
1 Mile Run
L3: (45, 30)
L2: (35, 25) (Knee Lifts)
L1: (25, 20 Rus Swing) (Knee Lifts)
35:00 Cap

Extra
Deadbugs: 3 x 10. Rest 60s.