CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Tabata Alternating
Bottom of Squat Hold
Plank Hold
Skill Work Strict toes to bar (AMRAP – Reps)
3 Minutes Max Effort Strict Toes to bar
*Every break in reps complete 15 Squats
Skill work Strict Pull-ups (AMRAP – Reps)
3 Minutes Max Effort Strict Pull-ups
* Every Break complete 10 Push-ups
07/02/2020 (4 Rounds for reps)
20 Minute EMOM
Minute 1: Pick Number Toes to Bar
MInute 2: Pick number Hang Power Snatch
Minute 3: Pick number Pull-ups
Minute 4: Pick Number Power Clean and Jerk
Minute 5: Rest
weight 40/30kg
Score is the lowest Amount of unbroken reps for each movement across 5 Rounds of each movement. ( i.e. Good Boy Rex gets 10 Tail to bar round 1 but only 8 rounds 2,3,4 and 5 his score is 8. )
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