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January 12, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+ Calves and Hips

Skill: 400m Time Trial

Strength: Rep Test
Perform as many reps as possible at one of three weights.
Men: 225/205/185
Women: 155/135/95

*Choose Wisely

WOD: For Time
500m Row
50 Air Squat
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees