CrossFit D.E.C.K – CrossFit

Snatch Ready (No Measure)

3 x (3rd with barbell)

5 x Snatch Pull

5 x Power Snatch

5 x Overhead Squats

5 x Snatch Balance

Snatch (10 Minute EMOM built to heavy)

1 Snatch

2 Overhead Squat

Happy birthday Tame dawg

Handstands for Hann (Time)

In Memory of Hannah Clarke and her three children Aaliyah, Laianah and Trey who lost their lives to domestic violence on 19.02.20.

6 x 5m Laps Handstand walk / Bear Crawl

6 x 5m Laps Lunge Walk 2 x 22.5/15 kg Dumbbells/ Kettlebells

6 Ring Muscle Ups (Age of daughter Aaliyah) / Strict Pull-up + Push-up

6 x 5m Laps Handstand Walk

6 x 5m Laps Lunge Walk

4 Ring Muscle ups (age of daugher Laianah)

6 x 5m Laps Handstand Walk

6 x 5m Laps Lunge Walk

3 Ring Muscle ups (age of son Trey)

Hannah Clarke loved handstand walks, she loved lunges and worked her ass off to learn the skill of ring muscle ups after having her son. Today we sweat together to raise awareness for domestic violence and let those who may feel unheard, alone or unseen know that domestic violence in any form is NOT okay .

20 Minute Cap