CrossFit D.E.C.K – CrossFit

Skipping (No Measure)

2 Minutes Double Unders

Air squat warm up (No Measure)

3x

30 sec Pass Through

30 sec Air Squat

30 sec Inch Worms

11/09/2015 Team series D/U Row Step up (Time)

For time:

Females complete:

100 double-unders, each

75-calorie row, total

50 dumbbell step-ups, total

Then, males complete:

100 double-unders, each

75-calorie row, total

50 dumbbell step-ups, total

F – 30-lb. dumbbells/16 kg bells to 20-inch box

M – 45-lb. dumbbells 24 kg bells to 24-inch box

11/09/2015 Team Series Thrusters CTB (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

Male 1 and Female 1 each perform:

5 thrusters

5 chest-to-bar pull-ups

Then, Male 2 and Female 2 each perform:

10 thrusters

10 chest-to-bar pull-ups

Then, Male 1 and Female 1 each perform:

15 thrusters

15 chest-to-bar pull-ups

Then, Male 2 and Female 2 each perform:

20 thrusters

20 chest-to-bar pull-ups

Etc., following the same pattern.

M – 43 kg thrusters

F – 29 kg thrusters