CrossFit D.E.C.K – CrossFit
Skills Warm up (No Measure)
3 x
30 sec Bottom of Dip Swing
30 Sec Ring Row
30 Sec Hand Stand Shoulded tap
Skills test
One round only
0-2 minutes 1 Max effot set Strict Pullups
2-4 minutes 1 Max effort set Strict Ring Dips
4-6 minutes 1 Max effort set V-ups
Kettle Bell 300 (Time)
For Time
25 V-Ups
50 Snatches (25 Left 25 Right)
25 Pushups
50 Swings
50 Burpees
50 Clean & Press (25 Left 25 Right)
50 Mountain Climbers
Rx 24/16 kg
25 Min Cap
Categories: Uncategorized
Leave a Reply