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October 4th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Strength: 12 min EMOM
Perform a Clean Complex EMOM

Clean Pull
Hang Squat Clean
Squat Clean


WOD: 4 Rds for Reps 
3min AMRAP w 1 min REST
4 Deadlift 225/155
8 Box Jumps 24/20
12 Sit Ups

*Pick up where you left off after breaks, total rounds is score.

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