CrossFit D.E.C.K – CrossFit
Thruster 2 (No Measure)
3x
10 pass throughs
10 front squat
10 push press
Clean and Jerk (12 Minute EMOM)
min 1-3
2 x High Hang Clean & Jerk @ 65%
min 4 Rest
min 5-7
2 x Hang Clean & Jerk @ 75%
min 8 Rest
min 9-10
1 x Clean &Jerk at 85%
min 11-12
Heavy Clean & Jerk
Friday row (3 Rounds for reps)
3 Rounds
In 3 minutes
12 / 8 cals Row
12 Single arm Kettlebell Thrusters 24/16 kg
Max Clean and jerk @ 70%
Rest 3 minutes
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