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09/08/2016

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09/08/2016

CrossFit D.E.C.K – CrossFit

Clean warm up (No Measure)

3 mins Shoulder mobility

3x

10 Arc to hollow

10 Power clean

10 Front Squat

3 Position Clean (15 Minutes Heavy complete)

All Unbroken

1 Hi Hang Clean

1 Hang Clean

1 Clean

09/08/2016 Hopper 2 (3 Rounds for reps)

In 5 Minutes Complete

800m Run

Then AMRAP

10 Push up

5 Snatch 40/30 kg

Rest 2 Mins

In 5 Minutes Complete

400m Run

Then AMRAP

10 Push up

5 Snatch 40/30 kg

Rest 2 Minutes

In 5 Minutes Complete

200m Run

Then AMRAP

10 Push up

5 Snatch 40/30 kg

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