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Open gym 930am

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Open gym 930am

CrossFit D.E.C.K – CrossFit

12 more days. Do mine or make your own! (Time)

1 Power clean and jerk 100/70kg

2 00m run

3 ring muscle ups

4 strict hand stand push up

5 chest to bar pull-ups

6 toes to bar

7 cal air bike

8 dumbbell Bench Press 2×22.5/15kg

9 deadlifts 100/70kg

10 burpees over bar

11 bar muscle ups

12 wall climbs

Mark’s Lame WOD (No Measure)

1 Muscle Up

2 00m Row

3 Strict Handstand Push-ups

4 Strict Pull-ups

5 Dragon Flags

6 Bench Press 90/60kg

7 Calorie Ride

8 Kettle-bell Swings 32/24kg

9 Power Cleans 60/40kg

10 Ring Dips

11 Wall climbs

12 Rope climbs

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