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By on January 13, 2016 in cross fit

Warm Up:
Warmy

Crossover symmetry

Sit up warm up
Weightlifting:

Press 5RM; 4 x 5 @ 90% of 5RM 

Dumbell Row 5 x 8

GHD back extension 3×10 (2 sec hold)
Pull up work;

3×10

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