CrossFit D.E.C.K – CrossFit
Box warm up 2 (No Measure)
3 x
30 sec box hip stretch
30 sec kettle bell hang
30 sec lateral box step over
Skills Warm up (No Measure)
3 x
30 sec Bottom of Dip Swing
30 Sec Ring Row
30 Sec Hand Stand Shoulded tap
Skills test
One round only
0-2 minutes 1 Max effot set Strict Pullups
2-4 minutes 1 Max effort set Strict Ring Dips
4-6 minutes 1 Max effort set V-ups
Hang Power Clean (5 Minute EMOM )
5 x 5 Unbroken
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Weight 60/40 kg
15 min cap
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