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March 23, 2016

Row 500m, Run 400m, Bike 2min
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Chest

Strength: Find a Heavy Complex
2 Deadlifts
2 Hang Power Cleans
2 Thrusters
2 Jerks (onto the back)

WOD: 21-15-9
OHS 95/65
KBS 53/35
Box Jumps 24/20
Pull Ups