CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 leg swings each side
10 air squats 1 second hold at bottom
10 cleans
Clean (To get weight for Workout)
Squat it (Time)
5-4-3-2-1
Squat cleans – 80% 1 rep max
Ring Muscle ups OR 2x Ring Dips
10 Minute Cap
(both options are RX)
05/03/2018 (Time)
21-15-9
Thrusters 43/30kg
Chest to bar Pull-ups
15 Minute cap
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