CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
2 x
15/12 Calorie Bike
15m Lunge
20 Air Squats
Back Squat (6 x 3 – 65 %- Tempo down with Pause)
No more than 65 %
3 Seconds down. 2 Second Pause at bottom. Power out of bottom.
11/01/2019 (AMRAP – Rounds and Reps)
In Partners
100 Kettlebell Swings 24/16kg
then 10-1 (You go I go- both do all rounds)
Toes to bar
Double Dumbbell Burpee Deadlifts 2 x 22.5/15kg
100 Kettlebell Taters
20 Minute Cap
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