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January 17, 2014

Row 500m (It's Cold)

CrossFit Warm Upx2


Dynamic Warm Up



Strength: Press Complex x5

2 Push Press

2 Push Jerk

Done in sequence without racking the bar.


WOD: 8 min AMRAP

8 Pull Ups

12 Bar Hops

16 Back Squats (155/105)