CrossFit D.E.C.K – CrossFit
Warm up Pistol (No Measure)
10 minutes
Alternating legs
Box
Pole Squats
Weighted
Front Squat (8 x 2 -2 Second Pause at bottom)
75%
Dumbell/ride (AMRAP – Reps)
Every 3 Minutes for 3 Rounds
-15/10 Calorie Ride/row
– 8 Dumbell Hang Squat Cleans
– 6 Dumbell thrusters
*Max Effort Dumbell burpee Deadlifts*
Rest 3 Minutes
(score is Burpee Deadlifts)
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