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December 14, 2016

Dec 13, 2016 | WOD's

Back Squat 6×2 @80%
Then
WOD 14.4
14 minute AmRap
60 Cal Row
50 Toes 2 Bar
40 Wall Balls
30 PC 95
20 MU
Little advice from Chris Spealer for you to read in Mens Fitness.
http://www.mensfitness.com/training/endurance/crossfit-games-open-wod-144-advice-chris-spealler
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Jefferson City CrossFit – 728A Heisinger, Jefferson City, MO 65109
573.353.9744 jeffersoncitycrossfit@gmail.com
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