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July 1, 2014

Row 500m

CrossFit Warm Upx2


Dynamic Warm Up (Chest + Hamstrings)


Strength: Bench



WOD: "Black and Blue"

5 Rounds for Time

10 Power Cleans 135/95

10 Burpees


Core: Superset

3x20 Good Mornings

2x20 Kb or Db Strict Press