CrossFit D.E.C.K – CrossFit
Chest warm up (No Measure)
3 x
10 x Pass Through
10 x Racked bar row
10 x Hollow rocks
05/04/2017 linchpin (3 Rounds for time)
For Time
10 Rounds
1 leg less rope climb 15 ft/2 Strict pull ups
10 Burpee
20 Double Unders
Rest 5 minutes
3 Rounds
15 Overhead Head Squat 40/30 kg
15 Toe to bar
5 Muscle ups
Rest 5 minutes
21-15-9
Kettlebell swing 32/24 kg
Thrusters 50/35 kg
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