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CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

30 alternating table stretch


5x extension to catch

10 power cleans

10 front squats

10 push jerk

Clean (Every 30 Seconds for 6 Minutes (12 Rounds)

1 Squat clean

2 Front Squats

1 Push Jerk


01/11/2018 (8 Rounds for reps)

8 Rounds of 2 Minutes work: rest 30 Seconds

20 Sit ups

15 Kettlebell Swings 24/16 kg

Max Effort Power Clean and Jerk 70/50kg


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