CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Alternating Tabata
Iron Chair hold
Bottom of Squat Hold
(alternating)
Clean and Jerk (8 Minute EMOM @70 %)
All set @70%
1 Clean
1 Hang Clean
2 Split Jerk
* Hold 2nd Split Jerk in catch for 2 seconds*
Demrac 3 (Time)
3 Rounds Time
8 Deadlifts 140/100kg
16 Toe to Bar
32 Double Unders
12 Minute cap
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