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CrossFit Teens 2/4/14

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2/4/2014
Warm Up:
500m row
then: (not for time)
20 jump rope
100m high knees
20   mountain climbers
200m butt kicks
20 jumping jacks
100m side to side
20 jump rope
Skill:
Bar muscle up holds 5 rds x 8 secs each
cage crawl, skin the cat
Front Squat 5-3-2-2-2
(take 15 mins to build to heavy set of   2)
WOD:
7 min AMRAP
7 Front Squat
7 TTB (or K2E)
100m Run

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