WOD 11.26.14

Warm Up
Crossfit Warmup

6 min accumulation
Hanging leg raises

4 front squats + 2 jerks @50,60,70,75,80%
*if you make 80%, take 1-2 attempts to find a max for this complex, then 1 @90%

Mixed Modal
12 min AMRAP
Run 200 m
20 kettlebell swings (45:30)
5 muscle ups

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