CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 arch to hollow
15m burpee Broad Jump
10 Wall facing air squats with medball
Mid line tabata (AMRAP – Rounds)
8 Rounds Alternating
Hollow hold Alternating leg lifts
Hollow hold bar pull down
Sit down n shutup (4 Rounds for reps)
8 EMOM
Max effort unbroken strict Pullups (Rx+ strict muscle ups)
Iron chair hold 1 minute
Alternate
08/12/2017 (AMRAP – Rounds and Reps)
12 Minute AMRAP
6 Chest to Bar Pull-ups
12 Thrusters
6 Toes to Bar
12 Overhead Squats
Weight 40/30kg
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