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23/12/2014

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23/12/2014

CrossFit D.E.C.K – CrossFit

warm up 2 (No Measure)

3x

30 sec Arc to Hollow

30 sec Eagles

30 sec Hip Pop ups

Rope Climb (10 minutes EMOM)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Weight 24/16kg

Max Hollow Rocks (AMRAP – Reps)

3 Minutes max reps Hollow Rocks

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