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November 22, 2014



Five rounds for time of:
400M Run
30 Box Jump 24/20″
30 Wall Ball Shots 20/14lbs

35 Minute Time Cap

Workout notes: This classic CrossFit named workout is a longer duration metcon and sits outside of what we normally see.  Ideally for a workout like this you are working continuously and pushing the pace for yourself the whole time.  Scale the workout to 3 rounds if you see yourself falling off and losing all intensity because of the total volume.

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