CrossFit D.E.C.K – CrossFit
Clean warm up (No Measure)
3 mins Shoulder mobility
3x
10 Arc to hollow
10 Power clean
10 Front Squat
Saturday Partner Fun (3 Rounds for reps)
In Partners
In 8 Minutes Complete
Run 800m
4 Rounds of Cindy (5 pull up,10 push ups 15 air squats )
max effort Clean and jerks 60 / 40 kg
Rest 2 mins
In 8 Minutes Complete
20 Burpees
20 Hand stand push ups
max effort Toe to bar
Rest 2 mins
In 8 Minutes Complete
50 Box jumps 24 / 20 inch
50 dead lift 60 / 40 kg
max effort muscle up
Do movements individually, move to second movement when both finished first
then as a pair complete max effort
Categories: Uncategorized, Workout Of the Day
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