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Main - CrossFit View Public Whiteboard: bit.ly/1CGa5E7 Warm-up Warm Up #5 (Row) (No Measure) Complete 2 rounds Row 300m 15/15 x Step Ups 10 x Bent Rows 10 x Push Ups 10 x Hang Cleans 2/2 x Turkish Getup Stretch: Elevated Pigeon, Band Pull, Oly Wall Sit Strength & Skill Clean and Jerk ([6.3.1] 2-2-2-1-1-1) Metcon Metcon (5 Rounds for time) 19Jan2015 Five timed rounds of: 200m Run 7 x Ground to Overhead (155# / 105#) 5 x Box Jumps 30 second Rest **Ground to overhead= C & J, Snatch, etc. **TRACK YOUR ROUND COMPLETION TIMES. Cash Out Boat Pose (4 Rds of Max hold time.) Hold for as long as possible without compensating form or collapsing.

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