CrossFit D.E.C.K – CrossFit
Warm-up neck shoulder (No Measure)
3x
6 x Side plank arm raise
Pull up hold 6 x look left look right
3 x partner hanging press
Synchro 200 (4 Rounds for reps)
In partners all synchro
4 rounds
In 3 minutes
Run 200 m
25 Kettlebell swings
25 Goblet squats
24/16 kg
Rest 2 minute
Kettlebell Synchro 200 (Time)
In partners
All Syncro
25 V- ups
25 single arm Snatch
25 single arm Clean and jerk
50 Burpee
25 single arm Clean and jerk
25 single arm Snatch
25 V- ups
24/16 kg
20 min cap
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