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March 12, 2014

Row or Run 500m

CrossFit Warm Upx2

 

Dynamic Warm Up+Stretching

Skill: 12 min EMOM

mins 1-4

Power Snatch

Squat Snatch

OHS

mins 4-8

Power Clean

Squat Clean

Front Squat

Mins 8-12

Front Squat

Push Jerk

Split Jerk

 

WOD: 10 min AMRAP

Increasing ladder

TTB

Wall Ball

Power Clean (135/95)

Box Jump

1,2,3,4,5,6....


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