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November 15th, 2016

Row and run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Chest

Strength/Skill: 12 min EMOM
A: Double Under's
B: Weighted Step Ups
C: Strict Pull Ups
D: Power Clean Double

WOD: 4 Rds for Time
400m Run
30 Wall Balls 20/14
15 Deadlift 185/125