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12/12/2017

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12/12/2017

CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

3x

10x squat to extension

10x scapula raises hanging from rig

10x banded pass throughs maintaining tension

Front Squat (3 x 7- 70 %)

20 Minutes

12/12/2017- Jingle Bells (Time)

30 Jingle bell Swings

12 Bar Muscle Ups

30 Jingle bell swings

9 Bar Muscle Ups

30 Jingle Bell Swings

6 Bar Muscle Ups

30 Jingle bell Swings

3 Bar muscle ups

Weight 24/16kg
15 Minute Cap

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