CrossFit D.E.C.K – CrossFit
Three squat warm up (No Measure)
3 x
5 Squats toes forward
5 Squats toes in
5 Squats toes out
Warm up Pistol (No Measure)
10 minutes
Alternating legs
Pole sqauts
Weighted
Box
Muscle Squat Ladder (Time)
8 Rounds for time
4 Muscle up
2 Squat Cleans increacing weight each round
55% – 60% – 65% – 70% – 75% – 80% – 85% – 90%
Clean
Squat Clean
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