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July 12, 2016

Run 400m forwards, Run 400m backwards
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads/Lats and Hamstrings

Skill: 3 Rounds not for time
1) Unbroken Max Effort Double unders
2) 30 Mountain Climbers
3)800m Run
4) 30 Walking Lunge

WOD: 6 min AMRAP
100 Double Under Buy In
5 Chest to bar pullups
10 Burpees

*Wait 6 mins and find a heavy:
Power Clean
Hang Squat Clean