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Sunday open gym 830am (non coached session)

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Sunday open gym 830am (non coached session)

CrossFit D.E.C.K – CrossFit

Optional Sunday. Do this or whatever you like. Or change movements. (Time)

3 rounds

12 bar muscle ups/double dumbbell renegade rows

12 double kettlebell/ dumbbell hang power clean and jerks

3 rounds

8 ring muscle ups/ 16 toes to rings

4 squat snatch/ any lift you like ( increasing weight )

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