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19/07/2017

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19/07/2017

CrossFit D.E.C.K – CrossFit

Squat warm up (No Measure)

5 min Ankle Mobility

10 Good mornings

10 Air Squat

30 sec Inch Worms
25 minutes for squats

Hatch Cycle Front Squat (week -10 )

5 reps 60%

5 reps 65%

5 reps 70%

5 reps 75%

Hatch Cycle Back Squat (week -10)

5 rpes 60%

5 reps 65%

5 reps 70%

5reps 70%

19/07/2017 partner run fun (3 Rounds for reps)

18 Minute Partner workout

0-6 Minutes

Alternating

One partner 200 m Run

One partner Double unders

Score is total Double unders

6-12 Minutes

Alternating

One partner 200 m Run

One partner Burpees

Score is total Burpees

12-18 Minutes

Alternating

One partner 200 m Run

One partner Air squats

Score is total Air squats

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