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CrossFit — January 2, 2019

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WOD

Pre Warmup
Farmer’s Carry (400m @ 50/35)
scale — walk inside for 4 min
use two dumbbells

Strength+Skill
15 min EMOM — alternating
Rope Climb (2)
do legless if you need a challenge
Turkish Get Up (2)
one on each side
rx — 1.5/1pd
rx+ — 2/1.5pd
Box Jumps (6)
make it "tall" — whatever that means for you

stack plates on a box to help adjust if needed

WOD
Metcon (Time)
21-15-9
DL (135/95)
power jerk
burpee broad jump (6’/4’)

15 min cap
the black mats are 6′ x 4′
rx+ — 155/105