CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Dynamic Lines warm up
– Open and close gate
– emu walk
– inchworm
-Sumo Squat
Deadlift (6 x 2- 65 %)
Complete a 2 second pause below the knee maintaining set position.
Lower bar to ground after final rep.
20 Minutes
02/01/2019 (AMRAP – Rounds and Reps)
16 Minute AMRAP
6 Strict Handstand Push-ups
10/8 Calorie Ride/ Row / 150m Run
10m Kettle-bell Overhead Lunge 32/24kg
12 Kettle-bell Taters
*Use whichever equipment is available. Run is last option*
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