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OPEN gym 830am be there (non coached)


CrossFit D.E.C.K – CrossFit

Sunday optional (Time)

4 rounds

10 bar muscle ups/ renegade rows heavy

15 double dumbbell devil swings 2×15/10kg (light and gassy)

20 calorie row


6 4 2

Strict Ring muscle ups

Strict deficit handstand push-ups 15kg plates

Sunday 21.20 (Time)

15 shoulder to overhead 80/60kg

Then 30 bar muscle ups

*Every break 15/10 calorie ride*

15 squat cleans 90/65kg


30 strict handstand push-ups

*Every break 40 double unders*

Then 5x

5 ring muscle ups

10 double dumbbell devil swings 2×15/10kg

15 calorie row

Or (Time)

3 ground to overhead 80/60kg

3 ground to overhead 90/65kg

3 ground to overhead 100/70kg

3 ground to overhead 110/75kg

3 ground to overhead 120/80kg

Then 3 rounds

15 bar muscle ups

20/15 calorie row

15 burpees over rower

Then 10x

3 strict deficit handstand push-ups

2 ring muscle ups

1 squat clean at 3rd weight of clean ladder

Sunday Optional 2 (Time)

4 Rounds

30/20 Calorie Row

10 Bar Muscle Ups/ 20 Plank Rows Heavy

10 Strict Handstand Push-ups/ 20 Push-ups

20 Double Dumbbell Snatch 2×15/10kg (light and Gassy)

Rest 2 Minutes then

100 Burpee Box Jump Overs 20″


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