0407 115 073 info@crossfitdux.com

Happy Birthday Coach G

A) Back Squat
2-2-2-2-2-2
*All at 80% of 1 Rep Max

B) Bench Press
5-5-5
*Slightly heavier than 2/01/19

C) 5 Rounds for time:
1 Rope Climb, 15’ (advanced do legless)
20 Push-ups

The Dux Virus
Wear a heavy vest or back pack and walk 1600m.
Then hang from a pull-up bar with the vest or back pack for accumulated time of 2-minutes.
Don’t stress about timing this, Just walk fast and non-stop. Aim for as few sets as possible on the hang.

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