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29/08/2017

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29/08/2017


CrossFit D.E.C.K – CrossFit

Egg Warm-up (No Measure)

3x

10 arch to hollow

10 mountain climbers

10 egg flips

Skills 3

11 minute EMOM

1st minute max effort strict pull ups

2nd minute max effort push ups

3rd minute max effort gymnastic crunches

4th minute rest

Score is every rep in all rounds

29/08/2017 gymnastics ladder (AMRAP – Rounds and Reps)

14 Minute Accending Ladder

3 Toe to bar

3 Chest to bar

1 Bar muscle up

5 left Arm Dumbell Push Press

5 right arm Dumbell Push Press

10 Front Rack Lunge

6Toe to bar

6Chest to bar

2 Bar muscle up

5 left Arm Dumbell Push Press

5 right arm Dumbell Push Press

10 Front Rack Lunge

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