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800am open gym!

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800am open gym!

CrossFit D.E.C.K – CrossFit

Optional sunday (Time)

5 rounds

7 ring muscle ups

6 strict handstand push-ups

5 squat cleans 90/60kg (add 5kg per Rd)

Rest 4 minutes then 10x

6 bird dog rows each arm 24/16kg

4 bar muscle up

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