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Friday, Jan. 5 CrossFit Workout of the Day

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Warm up
2 rounds, 30 seconds each:
Lunges
Air squats
Push ups
Hollow rocks

Front rack/wrist mobility

Conditioning
For time
50 shoulder to overhead (95/65)
50 wall balls
50 burpees
50 calorie row

After-Party
10-9-8-7-6-5-4-3-2-1
Ring dips

Rest as needed between sets