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September 5, 2014

Row or Run 500m
CrossFit Warm Up


Dynamic Warm Up + Snatch Progression

Skill: 10 min EMOM
2 Hang Snatch (Above+Below)

WOD: 5 RFT
5 Muscle Ups or 5 C2B
5 Push Jerks (155/105)
5 Burpee Box Jumps (24/20)

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