CrossFit D.E.C.K – CrossFit
Squat Warm Up (No Measure)
3 x 30 Seconds bottom of the Squat mobility
then 3 x
10 x 1 Legged Kettle-bell Deadlifts
10 x Frog Bridges
10 x Kosak Squats with light Kettle-bell
Clean (5 x 3 – 80 %)
5 x 3
Power Clean + Clean + front squat
70 %
20 minutes
07/12/2018 (Time)
15 Power Clean 70/50kg (80/60kg Rx+)
then 5 Rounds
10 Back Squats 70/50kg
15 toes to ring / 6 Ring Muscle-ups (rx+)
20 Sit-ups
15 Power Clean
26 minute Cap
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