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July 18, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Skill:

1 min Power Snatch 135/95

1 min rest

1 min Ring Dip

1 min rest

1 min power clean and Jerk 155/105

1 min rest

1 min Ring Dip

1 min rest

1 min Deadlift 225/155

1 min rest

1 min Ring Dip

 

WOD: 3 RFT

400m Run

12 Burpees

21 Box Jumps 24/20


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