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February 14, 2014

Row or Run 500m

CrossFit Warm Upx2


Dynamic Warm Up


Strength: Thruster 6x3


WOD: Valentines Day Special

Teams of Two

2 min AMRAP

Deadlifts (155/105)


1 min Rest

2 min AMRAP

Pull Ups


1 min Rest

2 min AMRAP

Sit ups

Sumo Deadlift High Pull KB (53/35)

1 min Rest

2 min AMRAP

Thrusters (95/65)

Double Unders


Each member will complete one movement per Amrap then switch half way through. Both members of the team will be working for total reps during the AMRAP's