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January 2, 2014

Crossfit Warm Upx2

Row 500m

 

Dynamic Warm Up

 

6min EMOM

30sec Double Under

30sec Rest

 

3x400m Run Rest 1:1

 

Strength: 10min EMOM

1 Power Clean

2 Front Squat

1 Jerk

 

WOD: 21-15-9

Deadlift (225/155)

Box Jump (24/20)

200m Run


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