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HERNE'S FIRST
CROSSFIT AFFILIATE

Est. 2015

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Ruhrstadt Arena

Sodingerstr. 561A

Herne 44628

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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider

    19.11.19

    Deadlift Club

    Every 2:00 x 5

    2 . 2 . 1 Reps

    Resting 10 sec. between micro sets.

    Notes: Add 5kg from last week.


    Functional Building

    3 sets (1:1)

    10 DB RDL, 2 x 22.5/15

    10 Tempo DB Squats


    Battery 'Hold On'

    For time, @ max effort pace

    50/35 Cal. bike

    35 Thrusters, 40/30

    20 Burpees over the bar