0407 115 073 info@crossfitdux.com

Back Squat
3-3-3
*All at 95% of 1 Rep Max

Alternative WOD
Complete as many rounds as possible in 30 minutes of:
Ski Erg, 500m
Run, 400m
Then, 3 rounds of:
10 Wallball Shots, 9/6
20m Prowler Push, AHAP
30 Double Under’s

The Dux Virus
Every minute on the minute for 10 minutes, alternate between:
Odd: 3 Rope Climbs, 15′
Even: 10 Burpee Box Jumps, 24/20

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