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If you're looking for a great way to finish off your training session, here's one.
Try eight rounds of box jumps 20 seconds work with 10 seconds resting in a squat. This is a definate smoker!
Here's a workout we did on June 9, 2007 for our CrossFit Jersey Shore Open House.
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Here are some highlights from our open house held on 6/9/07. Enjoy!!Download open_house_0001.wmv