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06/11/2019

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CrossFit D.E.C.K – Midday Metcon

Warm-up (No Measure)

Tabata alternating

Lizard legs

Hollow rocks

03/09/2019 (3 Rounds for reps)

4 rounds

Work 1 minute

Min 1: 20 sit-ups

Min 2: 15 kettlebell sumo deadlift high-pull

Min 3: 15 goblet squats

Min 4: 20 lunges

Min 5: rest

After each movement max effort down ups

3/9/18 air bike finisher (Time)

3 minutes max effort calories

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