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25/01/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

coaches choice

Mobility

15 min mobility –

ROM WOD if you like

Conditioning

Metcon (1 Rounds for reps)

5 min Ascending ladder

1 devil press +1 bar muscle up

2 devil press + 2 bar muscle ups

3 devil press + 3 bar muscle ups

ect

res 4 min

5 min Ascending ladder

1 power clean + 1 T2B

2 power cleans + 2 T2B

3 power cleans + 3 T2B

ect

DB = 22.5/15

PC = 70/50