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HERNE'S FIRST
CROSSFIT AFFILIATE

Est. 2015

VISIT US

Ruhrstadt Arena

Sodingerstr. 561A

Herne 44628

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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider

    12.9.19

    Deadlift

    Every 2:00 x 5

    3 . 2 . 1 . reps

    Resting 10 sec between micro sets

    Notes: No bouncing on the deadlift, can build over 75%


    Functional Building

    3 Sets (1:1)

    12 Goblet reverse KB Lunge

    12 Banded Good mornings


    Battery

    Max Effort Air Bike Intervals

    For Max Cals.

    6 Rounds:

    0:30 on, 0:15 transition, 0:30 off