Workout 11.16.14

Nickname: Welcome back

Cloud 9 CrossFit – CrossFit

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30 double unders/100 single unders

20 heel toe swings

Strength

Front Squat (5-3-1-1-1-1)

WOD

Metcon (AMRAP – Reps)

15 min AMRAP of

30 double unders

15 wall balls 20/14

10 deadlifts 135/95

Score is total reps

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