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Spider Jun 17 2009, 06:35 PM
Crossfit Disciple
[ * * * * * * * * * * ]
 Cleans - 20kx drills;COmplex - 2x hi pulls+ HPC+clean 40kx1;50k 5x1
Fsquats cleaning bar - 3x3
1 arm Dbell rows- 165kx5;20kx5;30kx5
Then Helen - 3R rin 400m (treadmll);24k dbell swings;12 pullups
time - 7.44s ( PB is 7.40)
Comments - cleans hard as bar was bent!! Helen time good as virtually no running only rowing for last 6 months.
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