0407 115 073 info@crossfitdux.com

A) Front Squats
5-5-5
*Taken from the floor

B) 4 Supersets of:
2x8m Dumbbell Front Rack Walking Lunges, 20/15
9 Toes-to-bar
3 Bar Muscle-ups
*Rest approx. 60-seconds between efforts

C) 3x20 Alternating Dumbbell Shoulder Press, 20/15

The Dux Virus
A) 1 Push Jerk + 1 Split Jerk
1-1-1

B) 12-9-6 Reps for time:
Paralette Handstand Push-ups
Deadball Squats, 65/45

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