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November 17, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Squat Progression


Strength: Back Squat
6x4 Climbing

*Start working at 75% and go up.


WOD: "Open Test"

50 Wall Balls 20/14
50 Double Unders
40 Box Jumps
40 Toe to Bar
30 Chest to Bar
30 Bar Facing Burpees
20 Cleans 145/100
20 Jerks
10 Snatches
10 Muscle Ups


We will be doing this WOD multiple times before the Open!!




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