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July 1, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up (Chest + Hamstrings)

 

Strength: Bench

5,5,5,3,3,3,1,1,1

 

WOD: "Black and Blue"

5 Rounds for Time

10 Power Cleans 135/95

10 Burpees

 

Core: Superset

3x20 Good Mornings

2x20 Kb or Db Strict Press


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