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March 21, 2014

Row 500m

CrossFit Warm Upx3

 

Dynamic Warm Up+Agility Ladder

 

Skill: 12 min EMOM

Odd: 1-2 Rope Climbs

EVEN: 3-6 Single Arm KB OHS

 

WOD:

3 min AMRAP

20 Double Unders

10 Burpees

1 min Rest

3 min AMRAP

10 Slam Ball

100m Sprint

1 min Rest

3 min AMARAP

10 Ground to Overhead 45/25 plate

10 Walking Lunges 45/25 Plate


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