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By November 30, 2015 wod

Flaming Gorge CrossFit – CrossFit

Skill

15 Minutes of

Bar or Ring Muscle Up Practice

WOD

Metcon (Time)

12-9-6 reps for time of:

squat cleans (225/155)

Ring Muscle-ups (2 Pull ups+2 Ring dips)

*30 Min Time cap

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