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This One is Mean for a Monday

Run 1 Mile
Two Minutes of Each:
Row for Cal
Dumbbell Thrusters 30's/15's
Medicine Ball Cleans 20/12
Double Unders
Pull Ups

*Score is your mile time plus total reps/cal.
The clock runs continuously for the ten minutes after the run.

IMG_2001

The Garage Door pull up bar is one of the coolest things ever invented.  The garage door gives us an outdoor feel, and a CrossFit gym can never have too many pull up bars.

Click below to see a video demo of today's WOD from CrossFit.com
Firebreathers doing todays WOD – [wmv] [mov]

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