# @dekacomp on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CyYTkCggygW
- **Gondola URL:** https://gondola.cc/posts/9263030-dekacomp-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/628a5007ad.jpg
- **Posted:** 2023-10-14T12:47:54.000+00:00
- **Account Owner:** Deka Comp (@dekacomp) — https://gondola.cc/dekacomp

## Caption

S A T U R D A Y 🕺🏻

Metcon (For time)
60/50 Cal Row
 
Rest 2 minutes
 
30-20-10
Power Snatch 95/65 lbs
OH Reverse lunges 95/65 lbs
 
Rest 2 minutes
 
60/50 Cal Row
 
Rest 2 minutes
 
10-20-30
Power Clean 95/65 lbs
Front Rack reverse lunges
 
Rest 2 minutes
 
60/50 Cal Row
TC: 38 minutes
Score: Total time, including rest
KG: 43/30
 
Scaling options
Beginner
All rows @ 30 Cals
—
21-15-9
Power Snatch 45/35 lbs
OH Reverse lunges 45/35 lbs
—-
9-15-21
Power Clean 45/35 lbs
Front Rack reverse  lunges 45/35 lbs
 
Intermediate
All rows @ 50/40 cals
Barbell @ 75/55lbs

🤩 or 😵‍💫?

#dekacomp #forthewilling #crossfitprogramming #perform #crossfit #dekacompathletes

## Stats

- **Views:** 0
- **Likes:** 62
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- **Comments:** 1

## Tags

crossfitprogramming, perform, dekacomp, crossfit, dekacompathletes, forthewilling

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