CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
30 Second Double Kettlebell Overhead Hold
3x
10 behind the Neck Press
10 Kosak Squats
3 Quality Inchworms
The Rock and a hard place (Time)
5 rounds
20 thrusters 43/30kg
*Thrusters MUST be UNBROKEN or set does NOT count and must be started again. Scale accordingly. (if you don’t make it thats just bad luck- start again)
20 Minute Cap
Bar can only be rested in front rack position. If the bar is brought down to the hang or put on the back this is considered a failed set.
01/12/2017 (AMRAP – Rounds)
10 Minute EMOM
200m Run
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