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March 23, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Running Prog and Hip ROM

1) 400m For Time

2) Back Squat, Max Effort UB, one weight.
Men: 155/185/225
Women: 95/135/155

3) For Time
500m row
50 Air squat
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees