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November 6, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+ Shoulder ROM

Strength: Front Squat 7x2
Start your first working set at 70% and climb from there.

WOD: 4RFt
400m Run
20 Med Ball Cleans 20/14
10 HSPU


CORE: 100 Sit Ups+100 Flutter Kick

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