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  • DGO CrossFit

DGOCFWOD 230120


Warm up x3 10-10 sec DB row hold 

30 sec bar hang 7-7 SA KB RDL 10 shoulder taps (facing the Wall)

Skill/strenght Cap 12 min 15-10-5 Strict HSPU Kipping o jumping negative pullup (3 sec para bajar) 

AMRAP 12 7 hang power snatch @95/65 7 t2b 7 box jumps over 


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