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June 13, 2014

Row or Run 500m

CrossFit Warm Upx2

 

Dynamic Warm Up+ Wall Ball Warm Up

 

Skilll/Strength: 15 mins to work up to a heavy complex

2 Cleans+1 Jerk

 

WOD: 12 min AMRAP

Increasing Ladder

3-6-9-12-15-18.....

Thrusters 135/95

200m Run between all sets


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