400 Meter Run / 500 Meter Row
21 Front Squats
21 Burpees
15 Front Squats
15 Burpees
9 Front Squats
9 Burpees
400 Meter Run / 500 Meter Row
*115/75 lb
*25 minute cap
*This video was borrowed from Crossfit.com and is an excellent visual demo on how to safely dump the bar when you miss an overhead squat.
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