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CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)


30 Seconds bottom of the squat

10x single leg glute bridges

10x alternating dead bugs

Back Squat (10 x 2 – 80%)

for FORM no heavier than 80%

20 Minutes

30/10/18 (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Power clean 50/35kg

10 Push Press

10 Back Rack Reverse Lunges

30 Double Unders

Ab finisher (No Measure)

50 Hollow plate transfers FOR FORM

focus one keeping shoulders/feet off the ground. Make sure legs are fully extended. Slow control is key.

4 Min Cap


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