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11/11/2019

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11/11/2019


CrossFit D.E.C.K – Midday Metcon

Warm-up (No Measure)

3x

10/8 calorie bike

1x 3 part down up shuttle

Increase intensity each round

Midday Rowing Helen (Time)

3x

400m row

21 kettlebell swings

12 ring rows

Burpee Box Overs (AMRAP – Reps)

5 minutes max effort burpee box overs

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