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september 15, 2015

Row 500m
CrossFit warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads+Calves

Skill: 12 min EMOM
A: Shuttle Sprint
B: 5-10 Strict Pull Ups
C: 30-50 Double Unders
D: 2 Clean and Jerk

WOD: 10 rounds for Time
8 Box Jumps
5 T&G Clean and Jerks 115/85