Open Gym 830am!

CrossFit D.E.C.K – CrossFit

10 ring muscle ups

2x

20 toes to bar

15 strict handstand push-ups slight deficit 10/5kg

80 double unders

2x

15 chest to bar pull-ups

10 Ball squat clean ground to shoulder 70/45kg

80 double Unders

2x

15 bar muscle ups

5 squat clean and jerks 100/70kg

10 ring muscle ups

15 ring muscle ups

15 squat snatch 45/50/55kg (increase every 5)

20 bar muscle ups

20 squat clean 55/60/65/70kg (increase every 5)

Then 15-12-9

Chest to bar pull-ups *

Strict handstand push-ups

Toes to bar *

Slam balls 45/30kg

* Every break complete 5x burpee bar touch before continuing