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November 17th, 2015

Row or Run 500m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and IT Band

Skill/Cond: 16 min EMOM

A: 15 Cals row
B: 10 UB Hang Power Cleans
C: 200m Run
D: 2-3 KB Man Makers

WOD: 8 rounds for max Burpee Box Jumps
Every 1:30 for 8 rounds perform as many BBJ as Possible, every 1:30 stop and perform 15 Kb Swings before continuing the BBJ.