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November 5, 2014

Row or Run 500m
CrossFit Warm Up

Warm Up: Dynamic Warm up+Posterior Mobility

Strength: Bench Press
9x4 Pyramid the sets and make your 5th set the heaviest, reusing the same weights on the way back down.

WOD: 18 min AMRAP
10 Deadlift 185/125
10 Toe to Bar
10 Push Press 115/80
10 KBS 70/53