CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
2 minute passive hang from rig
3x (last round with barbell)
10x power cleans
10x front squats
10x push jerks
Clean and Jerk (10 Minute EMOM – work to heavy)
1 Squat Clean
1 Hang Squat Clean
2 Push Jerks
30/10/2014 (AMRAP – Rounds and Reps)
20 Minute AMRAP
20 Deadlifts 60/40kg
15 Chest to bar Pull-ups
10 Push Press
5 Bar Muscle Ups
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