0407 115 073 info@crossfitdux.com

In Pairs, complete for time:
2 Rounds, 1 round each, alternating:
15 Deadlifts, 60/40
12 Hang Power Cleans, 60/40
9 Front Squats, 60/40
6 Push Jerks, 60/40
3 Squat Clean Thrusters, 60/40

Then, 4 Rounds, 2 rounds each, alternating:
15 Deadlifts, 42.5/30
12 hang Power Cleans, 42.5/30
9 Front Squats, 42.5/30
6 Push Jerks, 42.5/30
3 Squat Clean Thrusters, 42.5/30

Then, 6 Rounds, 3 rounds each, alternating:
15 Deadlifts, 35/25
12 hang Power Cleans, 35/25
9 Front Squats, 35/25
6 Push Jerks, 35/25
3 Squat Clean Thrusters, 35/25

The Dux Virus
3 Rounds of:
20 GHD Sit-ups
20 Controlled, No Momentum Hip Extensions
5 High Box Jumps

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