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SUNDAY PARTNER DBHCJ DBFRS DB SNADB SB FRWL Runs (Time)

EXPERIENCED CROSSFITTER

40 Dumbbell Hang Clean and Jerks

400m Partner Run

40 Dumbbell Front Rack Squats

400m Partner Run

40 Dumbell Snatches

400m Partner Run

40 Front Rack Walking Lunges

400m Partner Run

All done with 2 Dumbbells except Run

Split DB Movements however, Run

together

NEW CROSSFITTERS

30 Dumbbell Hang Clean and Jerks

200m Partner Run

30 Dumbbell Front Rack Squats

200m Partner Run

30 Dumbell Snatches

200m Partner Run

30 Front Rack Walking Lunges

200m Partner Run