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October 20th, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Calves, Lats, and T-Spine


Skill/Cond: 3x

Min 1 and 2: 400m Run
Min 3:  :30 HS Walk or Hold
Min 4: 15 Wall Balls


WOD: 4 Rounds for Time
10 C2B
20 Push Press 115/85
30 Box Jumps 24/20

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