CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
5 Minutes Ankle Mobility
3x
10 Arch to Hollows
10 air Squats
10 good Mornings
Front Squat (6 X 3 – 60%)
2 second pause at bottom position
Sweet sixteen- happy birthday grace! (Time)
– 16 clean and jerk 50/35kg
6 rounds
-2 bar muscle ups
-10 front squats 50/35kg
-16 clean and jerk 50/35kg
16 min cap
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