CrossFit D.E.C.K – CrossFit
Skills Warm up (No Measure)
3 x
30 sec Bottom of Dip Swing
30 Sec Ring Row
30 Sec Hand Stand Shoulded tap
Snatch Warm-up 3 (No Measure)
2x
10 pass throughs
5 shrug
5 high elbows
10 muscle snatch
10 hang power snatch
Power Snatch (15 Minutes 3 RM )
EMOM Deadlift/Handstand
10 Minute EMOM
5 Deadlift 100/70 kg
5 Handstand push ups
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