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09/11/2017

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09/11/2017

CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

60x shoulder rotations

30 second one arm plank hold each side

3x

10 eagles

10 arch to hollows

10 dead bugs alternating

09/11/2017 (Time)

15-12-9

Power clean and Jerk 50/35kg

Pull-ups

800m Run

12-9-6

Power clean and Jerk 60/40kg

Chest to Bar Pull-ups

800m Run

9-6-3

Power Clean and Jerk 70/45kg

Bar Muscle Ups

800m Run
35 minute cap

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