Friday WOD{9/12/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

(No Measure)

400m Run
15 Burpees

Weightlifting

Front Squat (4X6)

Metcon

Metcon (Time)

30-20-10 For Time:
Thrusters ( 95/65)
Hang Cleans (95/65)
* 6 minute time cap

Cash-Out

3 X 10-12 Barbell Rows

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