CrossFit D.E.C.K – CrossFit
Sunday funday (No Measure)
30 ring muscle ups
Every minute complete
2x deadball cleans 70/45kg
40 chest to bar pull-ups
Every minute complete
3x strict handstand push-ups
40 toes to bar
Every minute complete
4x Russian swings 40/32kg
30 bar muscle ups
Every minute complete
15x double unders
Or choose any movements you want to fit the rep scheme!
Or (Time)
3 rounds
10 back squats 75kg
10 Russian swings
10 ring muscle ups
3 rounds
15 chest to bar pull-ups
25 double unders
15 toes to bar
25 double unders
3 rounds
10 strict handstand push-ups
10 bar muscle up
10 ball cleans 45kg
Option 3 (Time)
3x
25 double unders
15 chest to bar pull-ups
25 double unders
15 toes to bar
12-9-6
Ring muscle ups
Backsquats 90kg
3x
12 bar muscle ups
10 strict handstand push-ups
8 ball cleans 45kg
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