# @emily_rolfe19 on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CmPFCwipghz
- **Gondola URL:** https://gondola.cc/posts/79244613-emily-rolfe19-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/aad33813b0.jpg
- **Posted:** 2022-12-16T16:31:07.000+00:00
- **Account Owner:** Emily Rolfe (@emily_rolfe19) — https://gondola.cc/emily_rolfe19

## Caption

The first workout on day 3 at Dubai champs just destroyed people. Pure carnage ☠️ This is me afterwards trying to regain myself 😂 ⁣
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Because our turnaround was so fast with only 40 total athletes competing, it was imperative I had genucan carbs and electrolyte replenishment directly after each workout. Even if I wasn’t feeling up to it yet 🥴 ⁣
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Workout below if you’re interested ⬇️⁣
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2:30 on/1:00 off for 4 rounds ⁣
10 shuttle runs⁣
10 burpee box clears⁣
Max reps heavy DB thrusters in time remaining⁣
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#dubai #crossfit #dcc #recovery #fluids #electrolytes #postworkout #genucan #⁣postwod #workout #routine #shake #carbs #salts #ucan #thrusters #dumbbell #dumbbellworkout #intervals #burpees #shuttleruns

## Stats

- **Views:** 0
- **Likes:** 0
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- **Comments:** 4

## Credits

No public credits are recorded here. This does not identify who made the post.

## Tags

crossfit, routine, recovery, postworkout, shake, burpees, dumbbell, salts, intervals, fluids, dumbbellworkout, dcc, electrolytes, dubai, carbs, thrusters, ucan, genucan, workout, shuttleruns

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