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By January 6, 2016 wod

Flaming Gorge CrossFit – CrossFit

Skill

100 Meter Sprints

or

150 Meter Row

X 6

1:1 Ratio

(20 Minute Time Cap)

WOD

Metcon (AMRAP – Rounds and Reps)

20 Minute

20 Slamball Squat Clean-Slamball Complex (35/25)

20 Box Jumps

20 Pistols

20 V-Ups

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