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Happy Birthday Denise

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Happy Birthday Denise

CrossFit D.E.C.K – CrossFit

Power/ gymnastics warm up (No Measure)

3 minutes ankle hip mobility then

Explosive Power Skill work

Kneeling to Squat jumps

Broad Jumps

Box jumps from seated positon

24/10/18 Power run pull (Time)

For Time

15 Power Clean and Jerk 70/50kg

800m Run

30 Pull-ups

400m Run

20 Pull-ups

200m Run

10 Pull-ups

15 Power Clean and Jerk 70/50kg

RX+ =

20/15/10 Bar Muscle Ups

35 Minute Cap

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