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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

    22.11.19

    Clean and Jerk Battery

    Emom 4

    3 Touch and go C&J, 75%

    Emom 4

    2 Touch and go C&J, 80%

    Emom 2

    1 C&J, 85%+


    Aerobic Development

    Amrap 30

    75/55 Cal. Bike or Row

    60 Single arm DB Hang C&J

    50 Burpees to Plate

    400m Run

    30 KBS


    __________


    E2MOM 10

    1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS


    3-3-3-3-3 Overhead Squats


    Accessory

    3 RDS

    3-5 Wall Walks

    20-40sec Hollow Hold

    1 min rest