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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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