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March 24, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up

Strength: 50 Reps for Time
SX: Pull Ups
RX: Strict or C2B
RX+: Strict C2B

WOD: with a running clock
A: 21-15-9
Thrusters 95/65
Box Jumps 24/20

Rest the time A takes

B: 21-15-9
Cals Row
Bar Facing Burpees