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23rd JUL 2015: Quick outdoor session

24 Jul

  

Quick Thursday session @  CrossFit Hellerup.

Squats

Front squat: 65 kg (6 reps) – 75 kg (1 rep) – 65 kg (6 reps) – 77 kg (1 rep) – 65 kg (6 reps) – 78 kg (1 rep)

Upper body work

DB bench press (10 reps): 2 x DBs @ 15-15-15-17,5 kg

Dips (5 sec down): 7 x 3 reps

WOD

4 rounds:

  • 15 sandbag back squats
  • 15 KB swings @ 16 kg
  • Odd: 15 push-ups / even: 15 burpees

Biking 

15 km

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