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December 15, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Squat Progression


Strength: Back Squat 4x5
After every set of back squat perform a max effort unbroken set of pull ups.


WOD: 3 RFT
400m Run
12 Burpees
21 Box Jumps 24/20

Core: 6x10 Wall Ball Knee Tucks

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