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June 1st, 2017

Bike and Run
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Chest

Skill/Cond: 15 min EMOM
A: Rope Climb
B: 10-20 Box Jumps
C: 30 sec Hollow Rock Hold

WOD: 3x for Reps
2 Min AMRAP, Row 18/15 cals and max MU
2 Min Rest
2 Min AMRAP, 200m Run and Max KBS 53/35
2 Min Rest