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November 24, 2009

Fran sure does make for a great day…Congrats to Molly on her first unassisted Pull Up! And a belated congratulations to Bob S for his first Muscle Up! What a couple!

Everyone did a really good job of being intense and using the right weight.



3 Rounds For Time

10 Deadlfts
50 Double Unders

Choose a weight that is heavy but that you can safely work with.

I don’t currently have speakers on my computer so I don’t have any idea what songs are playing or whats being said but this is a smoking fast time on this WOD.-In fact he qualified on line for the 09 CrossFit Games. This was one of 3 workouts involvedand the weight was 275.

Charlie Dunifer_WOD_1 from Crossfit Legacy on Vimeo.

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  1. Littles Reply

    Congrats Molly!

  2. Mark Lee Reply

    Here is the information on the trail run in Falmouth this Thursday as an alternative to the Sandwich 5k


  3. sarah lee Reply

    Congratulations Molly!

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