It’s Grace’s birthday yo she’s getting old so make sure your matching make it bright and bold! booty shorts Ankle socks and a cute little crop cos once the wod starts we aint gona stop! Happy birthday Grace you go okay but thats the only nice thing I’m ever gona say. (read this in a rap voice)

It’s Grace’s birthday yo she’s getting old so make sure your matching make it bright and bold! booty shorts Ankle socks and a cute little crop cos once the wod starts we aint gona stop! Happy birthday Grace you go okay but thats the only nice thing I’m ever gona say. (read this in a rap voice)

CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

Pass the parcel with wallball.

-bottom of squat

– plank

-hollow

if music stops on you complete

5 burpees

Happy Birthday Grace- Sweet 17 (Time)

in Pairs

Buy in 4 x 5m Laps each Handstand Walk (partner can assist/ wheel barrow)

then 6 Rounds

17 Power cleans 50/35kg

10 bar muscle ups

18 push jerks

Buy out 4x5m Handstand walks each

37 Min cap

Courage, Commitment, Community.

CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

Happy Birthday Grace- Sweet 17 (Time)

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Courage, Commitment, Community.

CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

Happy Birthday Grace- Sweet 17 (Time)

Leave a Reply Cancel reply

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