CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Ankle/ Hip/ Back/ Quad Mobility
30 second side plank e/s
10 shoulder taps no movement
Burgener Clean (No Measure)
Dip and Jump/ extend
Down and Elbows high and on the outside
Muscle Clean
Clean Drops
Clean
Clean (10 Minute EMOM)
4 Minutes 70 %
1 x Clean pull (2 sec pause at Knee)
1 x Power Clean
1 x front Squat
4 Minutes 75 %
1 x Clean pull
1 x Power Clean
1 x Clean
2 Minutes 80 %
2 x Clean
Kirst 2 a T (Time)
4 Rounds For Time
15 Front Squats 50/35kg
15 Toe to Bar
200m Run
20 min cap
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