CrossFit D.E.C.K – CrossFit
Warm-up dead 4 (No Measure)
3x
10 x Single arm skull crusher
10 x Emu walk
10 x Push-ups change stance
3 Rounds of Fun (Time)
21-15-9
Toes to Bar
Deadlifts 70/50kg (80/55kg rx+)
Then
3 rounds
15 Ring Dips / 10 Ring Muscle ups -Rx+)
15 Burpee Box Jumps 24/30″
9-7-5
Front Squat 70/50kg (80/55kg rx+)
Push Jerk
400m run between rounds
Rest 5 Minutes then 10 Minutes to find a 3RM Deadlift
45 Minute Cap
Deadlift (10 Minutes 1 x 3)
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