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29 December 2014

Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Clean and Jerk (12 EMOM 2 @ 80%)

Metcon (Time)

3 Rounds

21 Front Squats (115/75)

15 Pull Ups

9 Burpees

(12min Time Cap)