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30/11/2017

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30/11/2017

CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

Tabata Alternating

Russian twists with 5kg plate

Plate knee to arm transfer

Alternate

30/11/2017- the Lava Pit (Time)

5 Rounds

4 Ring Muscle Ups

400m Run

4 Rounds

15 Deadlifts 100/70kg

15 wallballs 9/7

3 Rounds

8 bar muscle ups

18 kettle bell swings 24/16kg

35 Minute Cap

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