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Happy birthday Mark

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CrossFit D.E.C.K – CrossFit

Bro warm up (No Measure)

2x

10x alternating bicep curls preferably into a mirror (maybe bribe somebody to hold their phone on reverse camera?)

10x tricep kickbacks each arm (peer back with admiration)

10x banded the man walks (swagger)

2x involuntary pec flexes

Pull and pump 6 min EMOM (2 Rounds for reps)

Odd min: max effort unbroken strict pull-ups

Even: max effort unbroken push-ups

Score 1- pull-ups

Score 2- push-ups

RX +- For a more glistening chest plyo push-ups onto 2 x 10kg plates

Happy bro day Branson (Time)

In partners

50 burpees

Then 2 rounds

50 Deadlifts 60/40kg

50 pullups

40 burpees

Then 2 rounds

40 Hang Power Cleans

40 chest to bar pull-ups

30 burpees

Then 2 rounds

30 Shoulder to Overhead

30 bar muscle ups

35 cap

Rx+ – If you have any or all of the following…

– Hair that is on point.

– a full jug of chewy in every location frequented.

– shoes that look like my grandma called and she wants her wicker chair back

– Pants you stole off your son and then shrunk to fit in the dryer.

– Lynx sponsorship without the Lynx effect.

– A big water bill from 5+ daily showers.

Warm-up (No Measure)

We only tease you because we love ya! Happy birthday legend!

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