CrossFit D.E.C.K – CrossFit
Moving Warm-up 3 (No Measure)
3x
10 m side to side
10 Air squats
10 m Heels to bottom
10 Arc to Hollow
Saturday Partner Fun (3 Rounds for reps)
In Partners
In 8 Minutes Complete
Run 800m Together
4 Rounds of Cindy (5 pull up,10 push ups 15 air squats ) One for one rounds
Max Effort Clean & Jerks 60 / 40 kg Only one working at a time with one bar
Rest 2 mins
In 8 Minutes Complete
20 Burpees – Each
20 Hand stand push ups / Holds 1 rep = 2 seconds – Each
Max effort Toe to bar only one working at a time
Rest 2 mins
In 8 Minutes Complete
50 Box jumps 24 / 20 inch Together
50 dead lift 60 / 40 kg Together
Max effort Bar muscle ups / Pull ups / Ring Rows only one working at a time
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