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CrossFit Lite 12/12/14

Warmup:
Ankle stretches
Ido Portal Squat Routine
Wrist stretches
Front rack stretches with band
Burgener warm-up for cleans
EMOM – 10 minutes:
hang clean
front squat
push press
WOD:
20 minute AMRAP:
20 shuttle runs
10 slam-balls
10 pushups
10 kb swings

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