December 2015 - RCF NuernbergRCF Nuernberg


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10-9-8-7-6-5-4-3-2-1 reps, for time of:

Thruster, 50/35 kg

Chest-to-bar Pull-up

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Thruster, 50/35 kg

Chest-to-bar Pull-up

Complete as many rounds as possible in 10 mins of:

7 Deadlifts, 100/70 kg

14 Push-ups

Complete as many rounds as possible in 10 mins of:

7 Deadlifts, 100/70 kg

14 Push-ups

5 rounds for time of:

40 Row (calories)s

40 Air Squats

40 AbMat Sit-ups

5 rounds for time of:

40 Row (calories)s

40 Air Squats

40 AbMat Sit-ups

Record your best Clean & Jerk 1 Rep Max lift.

Record your best Clean & Jerk 1 Rep Max lift.

Complete as many rounds as possible in 10 mins of:

20 Wall Balls

10 Toes-to-bars

Complete as many rounds as possible in 10 mins of:

20 Wall Balls

10 Toes-to-bars


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