CrossFit D.E.C.K – CrossFit
Squat Warm Up (No Measure)
30 Seconds bottom of the Squat mobility
10 x 1 Legged Kettle-bell Deadlifts
10 x Frog to extension
10 x Cossack Squats with light Kettle-bell
Front Squat (15 Minutes 5 x 1 @ 80 %)
Happy birthday Blake (Time)
For Time
15 Chest to Bar
10 Thrusters 40/30 kg
12 Chest to Bar
20 Thrusters 40/30 kg
9 Chest to Bar
30 Thrusters 40/30 kg
Rx + BMU 70/50- 60/40-40/30kg
20 minute cap
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