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February 13, 2014



Work up to a heavy double for the day or 2RM if you get there.  Start light and add weight only if you are able to achieve perfect form at each weight increase.  Keep your back locked throughout the movement.



Three rounds for time

400M Run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Off Ramp WOD

This is a classic CrossFit benchmark workout!  Be sure to record your scaling choices and your results.  You never forget your first time!


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