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October 9, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up and Clean Progression

Strength: Back Squat

*Increase weight as you decrease reps. Try and match
the weights and reps on the on the way back up.

WOD: 15 min AMRAP
Follow the rep scheme as far as possible in the required time limit.

Power Cleans 115/85
Bar Facing Burpees

100 Flutter Kicks
75 Sit Ups
50 V-Ups