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400m run, amrap, back squat, burpees, carve engine, crossfit, thrusters, toes to bar -

"Long Day"

20 Min AMRAP

11 Thrusters 75/45

11 Lateral Bar Over Burpees

200m Run

11 Toes to Bar

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic, Oxidative

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back squat, bar muscle ups, crossfit, deadlift, muscle up, muscle ups, squat clean, wod -

WOD (Workout of the Day) 

"Johnson"  - Hero WOD for Presidents Day

20 Minute AMRAP

9 Deadlifts 245/165

8 Muscle Ups

9 Squat Cleans 155/105

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic 

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